In this article · 9 sections
- Tofu nutrition facts per 100g
- Protein in tofu
- Calories in tofu
- Fat in tofu
- Calcium in tofu
- Does tofu have vitamin B12?
- Is tofu good for weight loss?
- Tofu vs dairy paneer
- Frequently asked questions
- How much protein is in 100g of tofu?
- How many calories are in 100g of tofu?
- Is tofu high in calcium?
- Does tofu need to be refrigerated?
100g of tofu (soya paneer) has 18g of protein, 182 kcal, 256mg of calcium and zero cholesterol. These figures come from the label of Soya Bright shelf-stable tofu, a medium-firm tofu. Other brands vary, mainly with how much water the tofu holds, so always check the pack you buy.
#Tofu nutrition facts per 100g
| Nutrient | Per 100g | Per 200g pack |
|---|---|---|
| Energy | 182 kcal | 364 kcal |
| Protein | 18g | 36g |
| Total fat | 10.92g | 21.84g |
| Saturated fat | 1.63g | 3.26g |
| Trans fat | 0g | 0g |
| Cholesterol | 0mg | 0mg |
| Carbohydrate | 3.07g | 6.14g |
| Added sugar | 0g | 0g |
| Dietary fibre | 1.49g | 2.98g |
| Calcium | 256mg | 512mg |
| Lactose / gluten | 0g / 0g | 0g / 0g |
Ingredients: water, soybeans, coagulants (magnesium chloride INS 511, glucono delta lactone INS 575) and an acidity regulator (sodium citrate INS 331(iii)). No preservatives.
#Protein in tofu
At 18g per 100g, tofu is one of the richest vegetarian protein foods you can cook like paneer. Soy protein contains all nine essential amino acids, so it counts as a complete protein.
ICMR-NIN's 2020 recommended dietary allowance for healthy Indian adults is 0.83g of protein per kg of body weight a day (ICMR-NIN 2020 summary). For a 60kg adult that is about 50g, so one 200g pack (36g) covers a large share of it. ICMR-NIN adds that people whose diet is mostly cereals with low-quality protein need about 1g per kg.
#Calories in tofu
Tofu has 182 kcal per 100g. Most of its energy comes from protein and fat, with only about 3g of carbohydrate. That makes it a filling, low-carb option for people watching their calories. How you cook it matters: deep-frying adds far more calories than grilling, air-frying or adding it to a curry.
#Fat in tofu
There are 10.92g of fat per 100g, of which only 1.63g is saturated. There's no trans fat and no cholesterol, because tofu is made from plants.
#Calcium in tofu
Soya Bright tofu has 256mg of calcium per 100g. ICMR-NIN's 2020 recommended dietary allowance for calcium is 1,000mg a day for adult men and women (ICMR-NIN 2020 summary), so 100g gives about a quarter of that. This is useful for anyone who avoids dairy.
#Does tofu have vitamin B12?
Plain tofu is not a reliable source of vitamin B12, and the Soya Bright label lists none. If you eat a vegan diet, get B12 from fortified foods or a supplement your doctor recommends.
#Is tofu good for weight loss?
Tofu is high in protein and low in carbohydrate. Many people find protein-rich meals keep them full for longer, which can make it easier to manage portions. Tofu alone doesn't cause weight loss; your whole diet and activity do. See soya paneer for weight loss for meal ideas.
#Tofu vs dairy paneer
Both have similar protein per 100g, but tofu has no cholesterol and no lactose. For a full comparison, read soya paneer vs dairy paneer.
#Frequently asked questions
#How much protein is in 100g of tofu?
Soya Bright tofu (soya paneer) has 18g of protein per 100g, or 36g in a 200g pack.
#How many calories are in 100g of tofu?
182 kcal per 100g.
#Is tofu high in calcium?
Soya Bright tofu has 256mg of calcium per 100g, about a quarter of an adult's daily need.
#Does tofu need to be refrigerated?
Fresh tofu does. Soya Bright tofu is shelf-stable: unopened, it keeps 11 months below 25°C with no fridge. Refrigerate it after opening. Read more about shelf-stable tofu.
Written by
Soya Bright Team
The team behind Soya Bright at GenHybrid Solutions Pvt Ltd, makers of soya paneer, soy milk and okara in Sangamner, Maharashtra. We check our articles against published research and update them when the evidence changes.
Soya Bright
Put this into practice with Soya Bright
Shelf-stable Soya Bright soya paneer (tofu) and soy milk — 18g protein per 100g of tofu, dairy-free, no preservatives, and no fridge needed until opened. Tofu lasts 11 months unopened below 25°C.
