Tofuand vegetables, tempura
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Nutrition Facts
Serving size1 cup (63 g)
Amount per serving
Calories
% Daily Value*
Total Fat 10 g13%
Saturated Fat 1.5 g8%
Trans Fat —
Cholesterol 36 mg12%
Sodium 14 mg1%
Total Carbohydrate 2.9 g1%
Dietary Fiber 0.69 g2%
Total Sugars 0.98 g
Protein 2.5 g
Vitamin D 0.13 mcg1%
Calcium 22 mg2%
Iron 0.3 mg2%
Potassium 113 mg2%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 cup (63 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 112 kcal | 177 kcal | ||
| Protein | 2.5 g | 5% | 4 g | |
| Carbohydrate | 2.9 g | 1% | 4.5 g | |
| Fiber | 0.69 g | 2% | 1.1 g | |
| Total sugars | 0.98 g | 1.6 g | ||
| Total fat | 10 g | 13% | 16 g | |
| Saturated fat | 1.5 g | 8% | 2.4 g | |
| Monounsaturated fat | 4.2 g | 6.6 g | ||
| Polyunsaturated fat | 3.7 g | 5.9 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 36 mg | 12% | 57 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 43 mcg | 5% | 68 mcg | |
| Vitamin C | 11 mg | 12% | 17 mg | |
| Vitamin D | 0.13 mcg | 1% | 0.2 mcg | |
| Vitamin E | 2 mg | 14% | 3.2 mg | |
| Vitamin K | 17 mcg | 14% | 27 mcg | |
| Thiamin (B1) | 0.02 mg | 2% | 0.04 mg | |
| Riboflavin (B2) | 0.06 mg | 4% | 0.09 mg | |
| Niacin (B3) | 0.45 mg | 3% | 0.72 mg | |
| Vitamin B6 | 0.07 mg | 4% | 0.12 mg | |
| Folate (DFE) | 13 mcg | 3% | 21 mcg | |
| Vitamin B12 | 0.11 mcg | 5% | 0.18 mcg | |
| Pantothenic acid (B5) | — | — | — | |
| Choline | 30 mg | 5% | 47 mg | |
| Minerals | ||||
| Calcium | 22 mg | 2% | 35 mg | |
| Iron | 0.3 mg | 2% | 0.47 mg | |
| Magnesium | 9.5 mg | 2% | 15 mg | |
| Phosphorus | 46 mg | 4% | 73 mg | |
| Potassium | 113 mg | 2% | 180 mg | |
| Sodium | 14 mg | 1% | 22 mg | |
| Zinc | 0.28 mg | 3% | 0.44 mg | |
| Copper | 0.06 mg | 7% | 0.1 mg | |
| Manganese | — | — | — | |
| Selenium | 5.3 mcg | 10% | 8.4 mcg | |
| Other | ||||
| Omega-3 ALA | 0.42 g | 26% | 0.67 g | |
| Omega-3 EPA | 0.01 g | 0.01 g | ||
| Omega-3 DHA | 0.01 g | 0.02 g | ||
| Water | 47 g | 75 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of tofu
- Tofusalted and fermented (fuyu)13 kcal per 1 block
- Tofusalted and fermented (fuyu), prepared with calcium sulfate13 kcal per 1 blockRich in Calcium
- Tofufirm, prepared with calcium sulfate and magnesium chloride (nigari)71 kcal per 0.2 blockRich in Manganese
- Tofusoft, prepared with calcium sulfate and magnesium chloride (nigari)71 kcal per 0.25 blockRich in Copper
- Tofufried35 kcal per 1 piece
- Tofudried-frozen (koyadofu)81 kcal per 1 pieceRich in Manganese
- Tofuhard, prepared with nigari177 kcal per 0.25 blockRich in Manganese
- Tofuextra firm, prepared with nigari76 kcal per 0.2 blockRich in Manganese
Nutritionally similar foods
- Fish and vegetables including carrotsbroccoli, and/or dark-green leafy; no potatoes, tomato-based sauce119 kcal per 1 typical portionRich in Vitamin K
- Shrimp and vegetables including carrotsbroccoli, and/or dark-green leafy; no potatoes, no sauce96 kcal per 1 typical portionRich in Selenium
- Fish and vegetables excluding carrotsbroccoli, and dark- green leafy; no potatoes, tomato-based sauce125 kcal per 1 typical portionRich in Selenium
- Fish curry 223 kcal per 1 cupRich in Vitamin B12
- Shrimp in garlic saucePuerto Rican style298 kcal per 1 typical portionRich in Selenium
- Biscayne codfishPuerto Rican style167 kcal per 1 typical portionRich in Selenium
Where this data comes from
Foods and mixed dishes as eaten in the US, used for national dietary surveys.
- Dataset
- USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS)
- Published
- October 28, 2022
- Release used
- FoodData Central Survey Foods (FNDDS 2021-2023) 2024-10-31
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.