Foods/Legumes/Tofu

Legumes · smoothie

Tofu

0.5 cup · 126 g181 kcal

A legume that's a strong source of Calcium and Manganese.

Macros

Per serving

181 kcal

Energy

21.8g

Protein

3.5g

Carbs

11g

Fat

2.9g

Fiber

Protein 21.8 gCarbs 3.5 gFat 11 g

144 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 0.5 cup (126 g), as a share of a reference adult — male, 35, moderately active.

86%

65%

53%

42%

40%

34%

Good source of (≥ 20% RDA)

CalciumManganeseCopperIronSeleniumPhosphorusOmega-6 Linoleic

Pairs well with

What fills tofu’s gaps?

Tofu is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Vitamin A KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Riboflavin (B2)Hemp seedsAdds Omega-3 ALA & Magnesium+ Omega-3 ALA+ Magnesium+ Niacin (B3)

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 0.5 cup = 126 g

Generous to use, with room before it crowds out variety.

Common questions

Tofu, in brief

How many calories are in tofu?

0.5 cup (126 g) of tofu has about 181 calories.

What is tofu a good source of?

Tofu is a good source of Calcium, Manganese, Copper, Iron, and 3 more nutrients.

Is tofu good in a smoothie?

Yes — tofu is one of S8D's smoothie-role foods.

Keep exploring

More legumes

All foods →

Nutrient guides

Calcium Manganese Copper Iron Selenium Phosphorus

Put tofu to work.

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