Tofu is made by coagulating soya milk into curds and pressing them into firm blocks. It is a complete plant protein, with all nine essential amino acids, plus useful iron, magnesium, and isoflavones. When set with calcium sulphate (check the label), it is also a meaningful source of plant calcium.
Press firm tofu for 15-30 minutes before cooking to remove water and improve texture; marinate after pressing — flavour penetrates better.
Where Tofu (Firm, Plain) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Calcium | 350 mg | 44% | |
| Phosphorus | 206 mg | 29% | |
| Potassium | 121 mg | 6% | |
| Magnesium | 30.0 mg | 8% | |
| Choline | 28.0 mg | — | |
| Selenium | 17.0 µg | 31% | |
| Folate | 15.0 µg | 8% | |
| Iron | 2.50 mg | 18% | |
| Niacin equivalents (NE) | 1.40 mg | 9% | |
| Zinc | 1.00 mg | 10% | |
| Niacin (B3) | 0.900 mg | 6% | |
| Manganese | 0.600 mg | 30% | |
| Copper | 0.300 mg | 30% | |
| Pantothenic Acid (B5) | 0.300 mg | 5% | |
| Vitamin E (alpha-TE) | 0.200 mg | 2% | |
| Vitamin B6 | 0.110 mg | 8% | |
| Riboflavin (B2) | 0.100 mg | 7% | |
| Thiamin (B1) | 0.080 mg | 7% | |
| Vitamin C | 0.000 mg | 0% | |
| Chromium | N/A | No data | |
| Vitamin K | 0.000 µg | 0% | |
| Betaine | 0.000 mg | — | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Molybdenum | 0.000 µg | 0% | |
| Chloride | 0.000 mg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 4.35 g | — | |
| Monounsaturated fat | 2.00 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 0.500 g | — | |
| Glucose (dextrose) | 0.100 g | — | |
| Fructose | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 3.06 g | — | |
| Aspartic acid | 1.87 g | — | |
| Leucine | 1.37 g | — | |
| Arginine | 1.28 g | — | |
| Lysine | 1.24 g | — | |
| Valine | 0.952 g | — | |
| Phenylalanine | 0.884 g | — | |
| Serine | 0.765 g | — | |
| Proline | 0.765 g | — | |
| Isoleucine | 0.765 g | — | |
| Alanine | 0.714 g | — | |
| Threonine | 0.663 g | — | |
| Tyrosine | 0.595 g | — | |
| Glycine | 0.595 g | — | |
| Histidine | 0.442 g | — | |
| Methionine | 0.272 g | — | |
| Cysteine | 0.255 g | — | |
| Tryptophan | 0.221 g | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Campestanol | 0.000 mg | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Lutein + Zeaxanthin | 0.000 µg | — | |
| Lycopene | 0.000 µg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 2.54 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.200 g | — | |
| Omega-6 (GLA) | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.