Tofu - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Tofu

Tofu consists of 5% fat, 8% protein, 2% carbs, 0% fiber and 84% water. Tofu has 84 calories per 100g, that is 42% lower than other foods in Legumes. In total 54% of the calories in Tofu are from fat, 38% from protein and 10% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 2.0g carbs in a serving of 100g
  • Low Glycemic Load Glycemic Load: 0.3
  • High in iron Covers 0.3% of Iron RDA per portion
  • High in magnesium Covers 0.3% of Magnesium RDA per portion

Can you eat Tofu for a low carb diet?

With 2g of carbs and a Glycemic Load of 0.3 in a portion of 100g, Tofu can be consumed for a ketogenic or low-carb diet. Tofu contains low amounts of Fructose, is Gluten free and has no Lactose.

Tofu: nutrition facts & data

Nutrition facts
per 100g
avg Legumes[1]
Calories (kcal) 84.0 198.3
Fat (g) 5.0 4.0
Protein (g) 8.0 15.0
Carbohydrates (g) 2.0 20.4
Mono- & Di-Saccharides (g) 0.0 20.4
Polysaccharides (g) 0.0 20.4
Fibers (g) 0.3 9.8
Sodium (mg) 4.0 141.1
Water (g) 84.0 46.1
[1] average of Legumes

Breakdown in percent (%) of total calories

An average portion size (100g) of Tofu contains:

  • 84.0 Calories
  • 5.0g of Fat
  • 8.0g of Protein
  • and 2.0g of Carbs
  • 4.0mg of sodium - 0.0% of the RDA for sodium.
  • 100.0mg of Magnesium, that covers 0.3% of the recommended daily allowance (RDA) for Magnesium.
  • 0.9mg of Zinc - 0.1% of the RDA for Zinc.
  • 3.7mg of Iron - 0.3% of the RDA for Iron.
  • 95.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Tofu you get

  • 4.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Legumes have on average 0.73g of proteins per 1 gram of carbs.
  • 2.50 grams of fat (total average 0.66g, other foods in Legumes 0.20g)
  • 0.15 grams of fibers (total average 0.13g, other foods in Legumes 0.48g)

Nutrient distribution per gram

What vitamins are in Tofu?

per 100g
Vitamin C (mg) 0.0 2.2
Vitamin E (mg) 1.0 1.5
Vitamin B1 / Thiamine (mg) 0.1 0.3
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.2
Vitamin B9 / Folate (μg) 15.0 102.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.5
beta-Carotene (μg) 2.0
[1] average of Legumes

Is Tofu rich in vitamins?


The following chart displays the amount of vitamins per portion Size (100g) for Tofu of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Tofu

per 100g
Magnesium (mg) 100.0 96.4
Zinc (mg) 0.9 1.9
Sodium (mg) 4.0 141.1
Calcium (mg) 90.0 102.7
Iron (mg) 3.7 4.4
Potassium (mg) 95.0 608.0
Phosphorus (mg) 100.0 226.8
[1] average of Legumes

Is Tofu high in minerals?


Again, for every mineral contained in Tofu we looked at the portion size (100g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Tofu

2.0% of Tofu are carbs, per serving of 100g that makes 2.0g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 0.0 2.1
Polysaccharides (g) 0.0 17.7
Total carbs (g) 2.0 20.4
[1] average of Legumes

How high are the Glycemic Index and the Glycemic Load for Tofu?

The Glycemic Index of Tofu is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.3 and can be regarded as low.

Allergens in Tofu

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Tofu

Of the 5.0g total fat per 100g in Tofu, 0.8g are saturated fatty acids (SFA), 2.5g are monounsaturated fatty acids (MUFA) and 1.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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