Plant protein
Tofu (firm): Nutrition facts
| Nutrition facts | Per 100 g | Per serving (150 g) |
|---|---|---|
| kcal | 144 | 216 |
| Protein | 17.3 g | 26 g |
| Carbohydrates | 2.8 g | 4.2 g |
| Sugar | 0.6 g | 0.9 g |
| Fibre | 2.3 g | 3.4 g |
| Fat | 8.7 g | 13 g |
| Sodium | 14 mg | 21 mg |
Values based on USDA FoodData Central and TACO (Brazil).
Nutritionally equivalent swaps
Amounts that provide the same protein as 100 g of tofu (firm).
- Cottage cheese (2% fat)160 g · 130 kcal
- Lean ham (sliced)90 g · 108 kcal
- Tempeh90 g · 173 kcal
- Egg (whole, boiled)150 g · 233 kcal
- Edamame (cooked)150 g · 182 kcal
- Pea protein powder25 g · 95 kcal
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