Legumes and Legume Products
Tofu, regular, firm or extra firm (prepared with magnesium chloride and calcium sulphate or calcium chloride)
Per 100 g of the edible portion · CNF 2026
78kcal per 100 g
9 gProtein
4.2 gFat
2.9 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 78 kcal326 kJ | — |
| Protein | 9 g | — |
| Fat | 4.2 g | 6% |
| of which saturated | 0.79 g | 4% |
| Monounsaturated fat | 1.1 g | — |
| Polyunsaturated fat | 1.6 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 2.9 g | — |
| of which sugars | 0.6 g | 1% |
| Fibre | 0.9 g | 3% |
| Sodium | 12 mg | 1% |
| Water | 82.9 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 148 mg | 4% |
| Calcium | 140 mg | 11% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 121 mg | 10% |
| Iron | 1.6 mg | 9% |
| Zinc | 0.83 mg | 8% |
| Copper | 0.21 mg | 24% |
| Selenium | 9.9 µg | 18% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 0.1 mg | 1% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate | 19 µg | 5% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0.2 mg | 0% |
In its food group
Position among 223 foods in “Legumes and Legume Products”
Energy78 kcal · median 149 kcal
Protein9 g · median 9.1 g
Fibre0.9 g · median 6.7 g
Sugars0.6 g · median 2.1 g
Saturated fat0.79 g · median 0.24 g
Salt0.03 g · median 0.13 g
49% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.21 mg · 24%
- Selenium9.9 µg · 18%
Other foods in the group
More from “Legumes and Legume Products”
- Beans, lima, dry, large, canned, solids and liquid79 kcal
- Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid77 kcal
- Okara76 kcal
- Tofu, regular, medium firm or firm (prepared with calcium sulphate)76 kcal
- Beans, kidney, dark red, canned, solids and liquid81 kcal
- Beans, kidney, red, canned, solids and liquid, reduced sodium81 kcal
- Beans, pinto, canned, solids and liquid82 kcal
- Beans, pinto, canned, solids and liquid, reduced sodium82 kcal
- Beans, cranberry, canned, with solids and liquid83 kcal
- Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork83 kcal
- Refried beans, canned, vegetarian83 kcal
- Tofu, regular, soft or firm, prepared with magnesium chloride (nigari)83 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.