VeganLegumes & Pulses

Silken Tofu

Nutrition Facts Per 100g

Also known as: SOFT TOFU, JAPANESE TOFU

Silken Tofu is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 5g of protein per 100g — roughly 10% of an average adult's daily target. Its Polyunsaturated Fat (PUFA) (approximately 25% of a typical adult's daily needs) and Folate (B9) (approximately 20% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

55kcalCalories

5.0gProtein

2.2gCarbs

2.7gFat

0.2gFiber

Protein 36% Carbs 16% Fat 44%

Micronutrients

High in:Folate (B9)

Calcium80.0 mg(8%)

Iron1.0 mg(8%)

Zinc0.5 mg(5%)

Potassium110 mg(4%)

Sodium5.0 mg(1%)

Magnesium25.0 mg(7%)

Phosphorus80.0 mg(11%)

Thiamin (B1)0.1 mg(4%)

Riboflavin (B2)0.1 mg(4%)

Niacin (B3)0.1 mg(1%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)80.0 µg(20%)

Vitamin B60.1 mg(6%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0.6 g

PUFA1.5 g

25%

Omega-30.2 g

15%

Omega-61.3 g

Limit These2

Saturated Fat0.4 g

Cholesterol0 mg

Common Serving Sizes

1/2 cup126g

69 kcal6.3g protein

1 block340g

187 kcal17.0g protein

100 g100g

55 kcal5.0g protein

Allergen Information

Shellfish

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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