Food Database1 cup • 13 g

Tofu

Tofu has 182 calories per 1 cup in the Forkd Food Database, with calories, macros, micronutrients, and a nutrition score.

Calories

182 kcal

Serving Weight

13 g

Protein

12.7 g

Fiber

2.6 g

Nutrition Score

Limited

This food stands out for protein density, fiber density, reasonable sodium relative to the serving size.

Protein Density

Fiber Density

Micronutrients

Sodium Moderation

Nutrition Snapshot

Macros and micros at a glance

Calories

182

Protein

12.7g

Carbs

Fat

13.6g

Fiber

2.6g

Micronutrients

Calcium

251 mg • 25.1% of daily target

Iron

3.3 mg • 18.2% of daily target

Magnesium

40.4 mg • 9.6% of daily target

Potassium

98.4 mg • 3.8% of daily target

Sodium

10.8 mg • 0.5% of daily limit

Zinc

1.3 mg • 12.2% of daily target

Selenium

19.2 mcg • 34.9% of daily target

Vitamin A

0.7 mcg • 0.1% of daily target

Vitamin E

0 mg • 0.2% of daily target

Vitamin D

0 mcg • 0% of daily target

Vitamin C

0 mg • 0% of daily target

Folate

18.2 mcg • 4.6% of daily target

Vitamin B12

0 mcg • 0% of daily target

Vitamin K

5.3 mcg • 4.4% of daily target

Omega-3

0 g • 0% of daily target

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Tofu skin

1 piece • 13 g

Score 43

Tofu skin nutrition facts with calories, macros, micronutrients, and a nutrition score.

35 kcal2.4 g protein1.2 g carbs2.6 g fat