Tofu — In-Depth Nutrient Profile
Serving: 4.00 oz (113.40 g)
Glycemic Index: very low
BASIC MACRONUTRIENTS AND CALORIES
| Nutrient | Amount | DV% |
|---|---|---|
| Protein | 17.89 g | 36% |
| Carbohydrates | 4.84 g | 2% |
| Fat - total | 9.89 g | |
| Dietary Fiber | 2.61 g | 10% |
| Calories | 164.43 | 9% |
MACRONUTRIENT AND CALORIE DETAIL
| Nutrient | Amount | DV% |
|---|---|---|
| Carbohydrate: | ||
| Starch | -- g | |
| Total Sugars | -- g | |
| Monosaccharides | -- g | |
| Fructose | -- g | |
| Glucose | -- g | |
| Galactose | -- g | |
| Disaccharides | -- g | |
| Lactose | -- g | |
| Maltose | -- g | |
| Sucrose | -- g | |
| Soluble Fiber | 1.25 g | |
| Insoluble Fiber | 1.36 g | |
| Other Carbohydrates | 3.15 g | |
| Fat: | ||
| Monounsaturated Fat | 2.18 g | |
| Polyunsaturated Fat | 5.58 g | |
| Saturated Fat | 1.43 g | |
| Trans Fat | 0.00 g | |
| Calories from Fat | 88.99 | |
| Calories from Saturated Fat | 12.87 | |
| Calories from Trans Fat | -- | |
| Cholesterol | 0.00 mg | |
| Water | 79.19 g |
MICRONUTRIENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Vitamins | ||
| Water-Soluble Vitamins | ||
| B-Complex Vitamins | ||
| Vitamin B1 | 0.18 mg | 15% |
| Vitamin B2 | 0.12 mg | 9% |
| Vitamin B3 | 0.43 mg | 3% |
| Vitamin B3 (Niacin Equivalents) | 5.08 mg | |
| Vitamin B6 | 0.10 mg | 6% |
| Vitamin B12 | 0.00 mcg | |
| Biotin | -- mcg | |
| Choline | -- mg | |
| Folate | 32.89 mcg | 8% |
| Folate (DFE) | 32.89 mcg | |
| Folate (food) | 32.89 mcg | |
| Pantothenic Acid | 0.15 mg | 3% |
| Vitamin C | 0.23 mg | |
| Fat-Soluble Vitamins | ||
| Vitamin A (Retinoids and Carotenoids) | ||
| Vitamin A International Units (IU) | 188.24 IU | |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 9.41 mcg (RAE) | 1% |
| Vitamin A mcg Retinol Equivalents (RE) | 18.82 mcg (RE) | |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | |
| Carotenoid mcg Retinol Equivalents (RE) | 18.82 mcg (RE) | |
| Alpha-Carotene | -- mcg | |
| Beta-Carotene | -- mcg | |
| Beta-Carotene Equivalents | 112.94 mcg | |
| Cryptoxanthin | -- mcg | |
| Lutein and Zeaxanthin | -- mcg | |
| Lycopene | -- mcg | |
| Vitamin D International Units (IU) | 0.00 IU | |
| Vitamin D mcg | 0.00 mcg | |
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | -- mg (ATE) | |
| Vitamin E International Units (IU) | -- IU | |
| Vitamin E mg | -- mg | |
| Vitamin K | -- mcg |
Minerals
| Nutrient | Amount | DV% |
|---|---|---|
| Boron | -- mcg | |
| Calcium | 774.51 mg | 77% |
| Chloride | -- mg | |
| Chromium | -- mcg | |
| Copper | 0.43 mg | 48% |
| Fluoride | -- mg | |
| Iodine | -- mcg | |
| Iron | 3.02 mg | 17% |
| Magnesium | 65.77 mg | 16% |
| Manganese | 1.34 mg | 67% |
| Molybdenum | -- mcg | |
| Phosphorus | 215.46 mg | 31% |
| Potassium | 268.75 mg | 8% |
| Selenium | 19.73 mcg | 36% |
| Sodium | 15.88 mg | 1% |
| Zinc | 1.78 mg | 16% |
INDIVIDUAL FATTY ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Omega-3 Fatty Acids | 0.66 g | 28% |
| Omega-6 Fatty Acids | 4.92 g | |
| Monounsaturated Fats | ||
| 14:1 Myristoleic | 0.00 g | |
| 15:1 Pentadecenoic | 0.00 g | |
| 16:1 Palmitol | 0.03 g | |
| 17:1 Heptadecenoic | 0.00 g | |
| 18:1 Oleic | 2.16 g | |
| 20:1 Eicosenoic | 0.00 g | |
| 22:1 Erucic | 0.00 g | |
| 24:1 Nervonic | 0.00 g | |
| Polyunsaturated Fatty Acids | ||
| 18:2 Linoleic | 4.92 g | |
| 18:2 Conjugated Linoleic (CLA) | -- g | |
| 18:3 Linolenic | 0.66 g | |
| 18:4 Stearidonic | 0.00 g | |
| 20:3 Eicosatrienoic | 0.00 g | |
| 20:4 Arachidonic | 0.00 g | |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g | |
| 22:5 Docosapentaenoic (DPA) | 0.00 g | |
| 22:6 Docosahexaenoic (DHA) | 0.00 g | |
| Saturated Fatty Acids | ||
| 4:0 Butyric | 0.03 g | |
| 6:0 Caproic | 1.05 g | |
| 8:0 Caprylic | 0.35 g | |
| 10:0 Capric | -- g | |
| 12:0 Lauric | -- g | |
| 14:0 Myristic | 0.03 g | |
| 15:0 Pentadecanoic | -- g | |
| 16:0 Palmitic | 1.05 g | |
| 17:0 Margaric | -- g | |
| 18:0 Stearic | 0.35 g | |
| 20:0 Arachidic | -- g | |
| 22:0 Behenate | -- g | |
| 24:0 Lignoceric | -- g |
INDIVIDUAL AMINO ACIDS
| Nutrient | Amount | DV% |
|---|---|---|
| Alanine | 0.73 g | |
| Arginine | 1.19 g | |
| Aspartic Acid | 1.98 g | |
| Cysteine | 0.25 g | |
| Glutamic Acid | 3.09 g | |
| Glycine | 0.70 g | |
| Histidine | 0.52 g | |
| Isoleucine | 0.89 g | |
| Leucine | 1.36 g | |
| Lysine | 1.18 g | |
| Methionine | 0.23 g | |
| Phenylalanine | 0.87 g | |
| Proline | 0.97 g | |
| Serine | 0.84 g | |
| Threonine | 0.73 g | |
| Tryptophan | 0.28 g | |
| Tyrosine | 0.60 g | |
| Valine | 0.90 g |
INDIVIDUAL PHYTONUTRIENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Flavonoids (Total) | 1.35 mg | |
| Flavonols | 1.35 mg | |
| Kaempferol | 1.35 mg |
OTHER COMPONENTS
| Nutrient | Amount | DV% |
|---|---|---|
| Ash | 1.59 g | |
| Organic Acids (Total) | 0.00 g | |
| Acetic Acid | -- g | |
| Citric Acid | -- g | |
| Lactic Acid | -- g | |
| Malic Acid | -- g | |
| Taurine | 0.00 g | |
| Sugar Alcohols (Total) | 0.00 g | |
| Glycerol | 0.00 g | |
| Inositol | 0.00 mg | |
| Mannitol | 0.00 g | |
| Sorbitol | 0.00 g | |
| Xylitol | 0.00 g | |
| Artificial Sweeteners (Total) | 0.00 mg | |
| Aspartame | 0.00 mg | |
| Saccharin | 0.00 mg | |
| Alcohol | 0.00 g | |
| Caffeine | 0.00 mg |
Basic Components
| Nutrient | Amount | DV% |
|---|---|---|
| calories | 86.18 | 4.79% |
| calories from fat | 48.78 | |
| calories from saturated fat | 7.05 | |
| protein | 9.16 g | 18.32% |
| carbohydrates | 2.13 g | 0.71% |
| dietary fiber | 0.34 g | 1.36% |
| soluble fiber | 0.20 g | |
| insoluble fiber | 0.14 g | |
| sugar - total | 0.73 g | |
| monosaccharides | -- g | |
| disaccharides | -- g | |
| other carbs | 3.15 g | |
| fat - total | 5.42 g | 8.34% |
| saturated fat | 0.78 g | 3.9% |
| mono fat | 1.20 g | 5% |
| poly fat | 3.06 g | 12.75% |
| trans fatty acids | 0.00 g | |
| cholesterol | 0.00 mg | |
| water | 95.88 g | |
| ash | 1.59 g |
Vitamins
| Nutrient | Amount | DV% |
|---|---|---|
| vitamin A IU | 96.39 IU | 1.93% |
| vitamin A RAE | 4.82 RAE | |
| A - carotenoid | 9.64 RE | 0.13% |
| A - retinol | 0.00 RE | |
| A - beta carotene | -- mcg | |
| thiamin - B1 | 0.09 mg | 6% |
| riboflavin - B2 | 0.06 mg | 3.53% |
| niacin - B3 | 0.22 mg | 1.1% |
| niacin equiv | 2.60 mg | |
| vitamin B6 | 0.05 mg | 2.5% |
| vitamin B12 | 0.00 mcg | |
| biotin | -- mcg | |
| vitamin C | 0.11 mg | 0.18% |
| vitamin D IU | 0.00 IU | |
| vitamin D mcg | 0.00 mcg | |
| vitamin E alpha equiv | -- mg | |
| vitamin E IU | -- IU | |
| vitamin E mg | -- mg | |
| folate | 17.01 mcg | 4.25% |
| vitamin K | -- mcg | |
| pantothenic acid | 0.08 mg | 0.8% |
Saturated Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 4:0 butyric | 0.00 g | |
| 6:0 caproic | 0.00 g | |
| 8:0 caprylic | 0.00 g | |
| 10:0 capric | 0.00 g | |
| 12:0 lauric | 0.00 g | |
| 14:0 myristic | 0.01 g | |
| 15:0 pentadecanoic | 0.00 g | |
| 16:0 palmitic | 0.57 g | |
| 17:0 margaric | 0.00 g | |
| 18:0 stearic | 0.19 g | |
| 20:0 arachidic | 0.00 g | |
| 22:0 behenate | 0.00 g | |
| 24:0 lignoceric | 0.00 g |
Mono Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 14:1 myristol | 0.00 g | |
| 15:1 pentadecenoic | 0.00 g | |
| 16:1 palmitol | 0.01 g | |
| 17:1 heptadecenoic | 0.00 g | |
| 18:1 oleic | 1.18 g | |
| 20:1 eicosen | 0.00 g | |
| 22:1 erucic | 0.00 g | |
| 24:1 nervonic | 0.00 g |
Poly Fats
| Nutrient | Amount | DV% |
|---|---|---|
| 18:2 linoleic | 2.70 g | |
| 18:3 linolenic | 0.36 g | |
| 18:4 stearidon | 0.00 g | |
| 20:3 eicosatrienoic | 0.00 g | |
| 20:4 arachidon | 0.00 g | |
| 20:5 EPA | 0.00 g | |
| 22:5 DPA | 0.00 g | |
| 22:6 DHA | 0.00 g |
Other Fats
| Nutrient | Amount | DV% |
|---|---|---|
| omega-3 fatty acids | 0.36 g | 15% |
| omega-6 fatty acids | 2.70 g |
Amino Acids
| Nutrient | Amount | DV% |
|---|---|---|
| alanine | 0.38 g | |
| arginine | 0.61 g | |
| aspartate | 1.01 g | |
| cystine | 0.13 g | 31.71% |
| glutamate | 1.58 g | |
| glycine | 0.36 g | |
| histidine | 0.27 g | 20.93% |
| isoleucine | 0.45 g | 39.13% |
| leucine | 0.70 g | 27.67% |
| lysine | 0.60 g | 25.53% |
| methionine | 0.12 g | 16.22% |
| phenylalanine | 0.45 g | 37.82% |
| proline | 0.49 g | |
| serine | 0.43 g | |
| threonine | 0.37 g | 29.84% |
| tryptophan | 0.14 g | 43.75% |
| tyrosine | 0.31 g | 31.96% |
| valine | 0.46 g | 31.29% |
Other
| Nutrient | Amount | DV% |
|---|---|---|
| alcohol | 0.00 g | |
| caffeine | 0.00 mg | |
| artif sweetener total | 0.00 mg | |
| aspartame | 0.00 mg | |
| saccharin | 0.00 mg | |
| sugar alcohol | 0.00 g | |
| glycerol | 0.00 g | |
| inositol | 0.00 mg | |
| mannitol | 0.00 g | |
| sorbitol | 0.00 g | |
| xylitol | 0.00 g | |
| organic acids | 0.00 mg | |
| acetic acid | -- mg | |
| citric acid | -- mg | |
| lactic acid | -- mg | |
| malic acid | -- mg | |
| choline | -- mg | |
| taurine | 0.00 mg | |
| lutein+zeaxanthin | -- mcg | |
| lycopene | -- mcg |