14 oz of tofu (Soft, prepared with calcium sulfate and magnesium chloride (nigari)) contains 242 Calories. The macronutrient breakdown is 11% carbs, 50% fat, and 39% protein. This has a relatively low calorie density, with 61 Calories per 100g.
- 50 grams
- 100 grams
- 200 grams
- 0.5 cup, cubes
- 1 cup, cubes
- 2 cup, cubes
- 0.5 cubic inch
- 1 cubic inch
- 2 cubic inch
- 0.5 piece
- 1 piece
- 2 piece
- 0.5 block
- 1 block
- 2 block
- 0.5 block
- 1 block
- 2 block
- 0.5 oz
- 1 oz
- 2 oz
Nutrition Facts
For 14 oz of tofu (397g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 242 | |
| Fats | 15g | 19% |
| Saturated fats | 2g | 11% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 32mg | 1% |
| Carbs | 7g | 3% |
| Net carbs | 6g | |
| Fiber | 1g | 3% |
| Sugar | 3g | |
| Protein | 26g | |
| Calcium | 441mg | 44% |
| Iron | 4mg | 55% |
| Potassium | 476mg | 10% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 16μg | |
| Caffeine | 0mg | |
| Choline | 109mg | 20% |
| Copper | 1mg | 69% |
| Fluoride | – | |
| Folate (B9) | 175μg | 44% |
| Lycopene | 0μg | |
| Magnesium | 107mg | 26% |
| Manganese | 2mg | 67% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 0.2mg | 4% |
| Phosphorus | 365mg | 52% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 11% |
| Selenium | 35μg | 64% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 16% |
| Vitamin A IU | 28IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 16% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 0mg | 0.3% |
| Vitamin K | 8μg | 7% |
| Zinc | 3mg | 23% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 2g | 11% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 8g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.4g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 1g | |
Similar Foods
Tofu Firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu Silken, firm, Mori-nu, soy
Tofu Extra firm, prepared with nigari
Mori-nu tofu Silken, soft
