Ingredient intelligence
Analyze tofu →Tofu
A soy food that can contribute plant protein, fat and calcium depending on how it is prepared.
Plant proteinCalcium
What this food contributes
Helpful context
- Protein-dense for its weight.
- Contributes iron.
- Contributes calcium.
Worth noting
- No simple nutrient threshold was flagged; preparation, brand, and portion still matter.
Full nutrient profile
USDA source ↗Per 100 g
| Nutrient | Amount |
|---|---|
| Calories | 144 kcal |
| Protein | 17.3 g |
| Total fat | 8.7 g |
| Saturated fat | 1.3 g |
| Carbohydrate | 2.8 g |
| Fiber | 2.3 g |
| Total sugars | not reported |
| Sodium | 14 mg |
| Calcium | 683 mg |
| Iron | 3 mg |
| Potassium | 237 mg |
| Vitamin D | 0.0 mcg |
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View profile →Tofu Quinoa Crunch Bowl
Crisp tofu, quinoa, cucumber and carrot with a sesame-lime finish.
Open recipe →