Tofu Nutrition Facts & Health Benefits - A Comprehensive Guide

Tofu is an important staple for those who do not eat meat. Many vegetarians rely on this food product to get the nutrition necessary for a healthy lifestyle.

Portion

• Tofu comes in various makes and sizes. For the sake of consistency, we are defining one serving as 1 cup of raw tofu prepared with calcium sulfate.

Calories

• Tofu often fails to provide enough calories to stand alone in a meal. Those looking for a full meal should realize that tofu only yields 182 calories per serving.

Dietary Fiber

• Tofu is a great source of dietary fiber, which is important for a healthy and regular lifestyle. One serving of tofu has 3g of dietary fiber, giving you 12% of your daily recommended amount.

Protein

• Tofu has the protein to be a good meat replacement. One serving of tofu features 16 g of protein.

Calcium

• When prepared as described, tofu can be a good source of vitamin C. One serving offers 86% of your daily value of vitamin C.