Edible parts
Firm tofu, as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 602 kJ / 144 kcal | 7% |
| Protein | 17.3 g | 35% |
| Carbohydrate | 2.78 g | 1% |
| Fat | 8.72 g | 12% |
| Saturated fat | 1.26 g | 6% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 2.3 g |
| Monounsaturated fat | 1.93 g |
| Polyunsaturated fat | 4.92 g |
| Omega-3 (ALA) | 0.58 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 0.2 mg | <1% |
| Folate | 29 µg | 14% |
| Thiamin (B1) | 0.16 mg | 14% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin (B3) | 0.38 mg | 2% |
| Pantothenic acid (B5) | 0.13 mg | 2% |
| Vitamin B6 | 0.09 mg | 7% |
| Calcium | 683 mg | 85% |
| Iron | 2.66 mg | 19% |
| Magnesium | 58 mg | 15% |
| Potassium | 237 mg | 12% |
| Zinc | 1.57 mg | 16% |
| Copper | 0.38 mg | 38% |
| Manganese | 1.18 mg | 59% |
| Phosphorus | 190 mg | 27% |
| Selenium | 17.4 µg | 32% |
| Sodium | 14 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Tofu, raw, firm, prepared with calcium sulfate (USDA FDC SR Legacy 172475). Nutrients the row does not report are left blank.
Prep notes
Calcium-set tofu. Not a raw food. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Firm tofu (Glycine max) is listed in Thrive’s plant atlas under legume. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Firm tofu, as sold.