Calories
144 kcal
7% of Daily kcal · low-calorie
Protein
17 g
35% RDI
Fat
8.7 g
1.3g sat fat
Carbs
2.8 g
1% RDI
Sugar
0.6 g
1% RDI
Fiber
2.3 g
8% RDI
Salt
0 g
1% RDI
Tofu
Tofu is a versatile soy-based ingredient common in East Asian and vegetarian cuisines, used in everything from stir-fries and soups to grilled and blended preparations. It is a concentrated plant protein, providing about 17.3g of protein per 100g, and is prized for taking on flavors and textures from other ingredients. Nutritionally, Tofu is low in saturated fat, a useful source of calcium and plant omega-3s, and is typically a minimally processed way to add complete protein to meals. Because it delivers a strong amino acid profile and modest fiber with relatively little saturated fat, it’s often recommended as a nutritious alternative to many animal proteins.
Vegan · Lactose free · Gluten free · Unprocessed · ~0.99€/100g
Kinome Health Grade
S+
Optimal
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S+ · 10.0 / 10
Recipes featuring Tofu
Top-rated recipes across the kinome library.
Frequently asked
Q.01Is Tofu healthy?
Yes, Tofu is exceptionally healthy, earning an S Health Grade. It is high in protein with 17.3g per 100g.
Q.03What NOVA processing level is Tofu?
Tofu is NOVA 1 - Unprocessed.
Q.05Is Tofu gluten free?
Yes, Tofu is gluten free.
Q.02What are the macros in Tofu?
100g of Tofu contains 144 kcal, 17.3g protein, 2.8g carbohydrates, 8.7g fat, and 2.3g fiber.
Q.04Is Tofu vegan?
Yes, Tofu is vegan.
Q.06Is Tofu lactose free?
Yes, Tofu is lactose free.
KinomeOther Refrigerated