Tofu - nutritional value information and benefits

Water 67.54 g

-

Calories 173.00 kcal

7%

Protein 13.45 g

17%

Fat (lipid) 12.48 g

14%

Ash 1.17 g

-

Carbohydrate 5.37 g

1%

Fiber 2.10 g

-

Sugars 1.67 g

-

Calcium, Ca 361.00 mg

36%

Iron, Fe 5.12 mg

51%

Magnesium, Mg 45.00 mg

11%

Phosphorus, P 192.00 mg

27%

Potassium, K 133.50 mg

2%

Sodium, Na 11.50 mg

0%

Zinc, Zn 1.40 mg

12%

Copper, Cu 0.30 mg

32%

Manganese, Mn 1.05 mg

45%

Selenium, Se 18.70 mcg

34%

Vitamin A 1.00 mcg

0%

Retinol 0.00 mcg

0%

Carotene, beta 16.00 mcg

0%

Carotene, alpha 0.00 mcg

0%

Cryptoxanthin, beta 0.00 mcg

-

Lycopene 0.00 mcg

-

Lutein + zeaxanthin 0.00 mcg

-

Vitamin E (alpha-tocopherol) 0.03 mg

0%

Vitamin D (D2 + D3) 0.00 mcg

0%

Vitamin K (phylloquinone) 5.10 mcg

4%

Vitamin C, total ascorbic acid 0.05 mg

0%

Thiamin 0.13 mg

10%

Riboflavin 0.05 mg

3%

Niacin 0.15 mg

0%

Pantothenic acid 0.10 mg

2%

Vitamin B-6 0.07 mg

5%

Folic acid 0.00 mcg

-

Folate, food 21.00 mcg

5%

Folate, DFE 21.00 mcg

5%

Choline, total 67.55 mg

13%

Vitamin B-12 0.00 mcg

0%

Tryptophan 0.19 g

24%

Threonine 0.55 g

22%

Isoleucine 0.64 g

32%

Leucine 1.01 g

21%

Lysine 0.79 g

19%

Methionine 0.16 g

9%

Cystine 0.13 g

7%

Phenylalanine 0.63 g

14%

Tyrosine 0.47 g

10%

Valine 0.66 g

26%

Arginine 0.92 g

15%

Histidine 0.36 g

17%

Alanine 0.55 g

8%

Aspartic acid 1.47 g

12%

Glutamic acid 2.33 g

17%

Glycine 0.52 g

14%

Proline 0.74 g

16%

Serine 0.66 g

8%

Saturated fatty acids (SFA) 1.80 g

Butyric acid, SFA 4:0 0.00 g

Caproic acid, SFA 6:0 0.00 g

Caprylic acid, SFA 8:0 0.00 g

Capric acid, SFA 10:0 0.00 g

Lauric acid, SFA 12:0 0.00 g

Myristic acid, SFA 14:0 0.03 g

Palmitic acid, SFA 16:0 1.32 g

Stearic acid, SFA 18:0 0.45 g

Monounsaturated fatty acids (MUFA) 2.76 g

Palmitoleic acid, MUFA 16:1, ω−7 0.03 g

Oleic acid, MUFA 18:1, ω−9 2.72 g

Eicosenoic acid, MUFA 20:1 0.00 g

Erucic acid, MUFA 22:1, ω−9 0.00 g

Polyunsaturated fatty acids (PUFA) 7.04 g

Linoleic acid, PUFA 18:2, ω-6 6.21 g

Linolenic acid, PUFA 18:3 0.83 g

Stearidonic acid, PUFA 18:4, ω-3 0.00 g

Arachidonic acid, PUFA 20:4, ω-6 0.00 g

PUFA 2:5 n-3 (EPA) 0.00 g

Docosapentaenoic acid, PUFA 22:5 n-3 (DPA), ω-3 0.00 g

Docosahexaenoic acid, PUFA 22:6 n-3 (DHA), ω-3 0.00 g

Trans fatty acids (TFA) 0.00 g

Cholesterol 0.00 mg

Alcohol, ethyl 0.00 g

Caffeine 0.00 mg

Theobromine 0.00 mg