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[N]extrient

Tofu (Dried-frozen (koyadofu))

SR Legacy·Comprehensive Reference Data

Tofu, dried-frozen (koyadofu)

Legumes and Legume Products

A 100g serving covers 160% of the daily recommended Manganese, making Tofu (Dried-frozen (koyadofu)) one of the more concentrated dietary sources of this nutrient. Both protein (52.5g) and fat (30.3g) are substantial, making Tofu (Dried-frozen (koyadofu)) a calorie-efficient source of both macronutrients. At 477 calories per 100g, Tofu (Dried-frozen (koyadofu)) is highly concentrated in energy, typical of foods rich in fats or sugars. With only 6mg of sodium, Tofu (Dried-frozen (koyadofu)) is naturally very low in sodium and suitable for sodium-restricted diets. Tofu (Dried-frozen (koyadofu)) provides 7.2g of dietary fiber per 100g (26% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Tofu (Dried-frozen (koyadofu)) delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories477KCAL
Protein52.5G
Fat30.3G
Carbs10G
Fiber7.2G

Calorie Distribution

523kcal
  • Protein40%52.5 g
  • Fat52%30.3 g
  • Carbs8%10 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water5.8G
Energy477KCAL
Protein52.5G
Total lipid (fat)30.3G
Carbohydrate, by difference10.0G
Fiber, total dietary7.2G
Cholesterol0MG
Vitamin C, total ascorbic acid0.70MG
Thiamin0.49MG
Riboflavin0.32MG
Niacin1.2MG
Vitamin B-60.29MG
Folate, total92.0UG
Vitamin B-120UG
Vitamin A, RAE26.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca364MG
Iron, Fe9.7MG
Magnesium, Mg59.0MG
Phosphorus, P483MG
Potassium, K20.0MG
Sodium, Na6.0MG
Zinc, Zn4.9MG
Copper, Cu1.2MG
Manganese, Mn3.7MG
Selenium, Se54.3UG
Energy1995kJ
Ash1.4G
Pantothenic acid0.41MG
Folic acid0UG
Folate, food92.0UG
Folate, DFE92.0UG
Retinol0UG
Vitamin A, IU518IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated4.4G
SFA 14:00.08G
SFA 16:03.2G
SFA 18:01.1G
Fatty acids, total monounsaturated6.7G
MUFA 16:10.08G
MUFA 18:16.6G
Fatty acids, total polyunsaturated17.1G
PUFA 18:215.1G
PUFA 18:32.0G
Fatty acids, total trans0G
Tryptophan0.75G
Threonine2.0G
Isoleucine2.4G
Leucine3.6G
Lysine3.2G
Methionine0.61G
Cystine0.66G
Phenylalanine2.3G
Tyrosine1.6G
Valine2.4G
Arginine3.2G
Histidine1.4G
Alanine2.0G
Aspartic acid5.3G
Glutamic acid8.3G
Glycine1.9G
Proline2.6G
Serine2.3G

Common Serving Sizes

ServingCalProteinFatCarbs
piece (17g)818.9g5.2g1.7g

Scaled from Tofu (Dried-frozen (koyadofu))'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Tofu (Dried-frozen (koyadofu)) is a excellent source of Protein (105% DV) — see top foods ranked by Protein
  • Tofu (Dried-frozen (koyadofu)) is a excellent source of Iron (54% DV) — see top foods ranked by Iron
  • Tofu (Dried-frozen (koyadofu)) is a excellent source of Zinc (45% DV) — see top foods ranked by Zinc
  • Tofu (Dried-frozen (koyadofu)) is a excellent source of Calcium (28% DV) — see top foods ranked by Calcium
  • Tofu (Dried-frozen (koyadofu)) is a excellent source of Fiber (26% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Tofu (Dried-frozen (koyadofu)) is naturally low in sodium at 6mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Tofu (Dried-frozen (koyadofu)) provides 9.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Tofu (Dried-frozen (koyadofu)) provides 54mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Protein: top <1% (#1 of 8,262)
  • Iron: top 3% (#248 of 8,262)
  • Calcium: top 4% (#330 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories477
% Daily Value*
Total Fat 30.3G39%
Cholesterol 0MG0%
Sodium 6.0MG0%
Total Carbohydrate 10.0G4%
Dietary Fiber 7.2G26%
Total Sugars 0
Protein 52.5G105%
Vitamin D 0UG0%
Calcium 364MG28%
Iron 9.7MG54%
Potassium 20.0MG0%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172450.

View on USDA FoodData Central →