Group
pulse
Edible parts
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 | 255 kJ / 61 kcal | 3% |
| Protein | 7.17 g | 14% |
| Carbohydrate | 1.18 g | <1% |
| Natural sugars | 0.7 g | 1% |
| Fat | 3.69 g | 5% |
| Saturated fat | 0.53 g | 3% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 0.2 g |
| Monounsaturated fat | 0.81 g |
| Polyunsaturated fat | 2.08 g |
| Omega-3 (ALA) | 0.25 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 0.2 mg | <1% |
| Vitamin E | 0.01 mg | <1% |
| Vitamin K | 2 µg | 3% |
| Folate | 44 µg | 22% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.54 mg | 3% |
| Pantothenic acid (B5) | 0.05 mg | 1% |
| Vitamin B6 | 0.05 mg | 4% |
| Choline | 27.4 mg | — |
| Calcium | 111 mg | 14% |
| Iron | 1.11 mg | 8% |
| Magnesium | 27 mg | 7% |
| Potassium | 120 mg | 6% |
| Zinc | 0.64 mg | 6% |
| Copper | 0.16 mg | 16% |
| Manganese | 0.39 mg | 19% |
| Phosphorus | 92 mg | 13% |
| Selenium | 8.9 µg | 16% |
| Sodium | 8 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, soft, prepared with calcium sulfate and magnesium chloride (nigari) (USDA FDC SR Legacy 172449). Nutrients the row does not report are left blank.
Prep notes
Soft tofu set with calcium sulfate and nigari, as sold.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Silken tofu (Glycine max) is listed in Thrive’s plant atlas under pulse. 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: Tofu, as sold.