Legumes and Legume Products
Tofu, silken, extra firm, shelf stable
Per 100 g of the edible portion · CNF 2026
55kcal per 100 g
7.4 gProtein
1.9 gFat
2 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 55 kcal230 kJ | — |
| Protein | 7.4 g | — |
| Fat | 1.9 g | 3% |
| of which saturated | 0.3 g | 2% |
| Monounsaturated fat | 0.35 g | — |
| Polyunsaturated fat | 1.1 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 2 g | — |
| of which sugars | 0.99 g | 1% |
| Fibre | 0.1 g | 0% |
| Sodium | 63 mg | 3% |
| Water | 88.1 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 154 mg | 5% |
| Calcium | 52 mg | 4% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 100 mg | 8% |
| Iron | 1.2 mg | 7% |
| Zinc | 0.6 mg | 5% |
| Copper | 0.2 mg | 22% |
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) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.03 mg | 3% |
| Niacin (B3) | 0.24 mg | 1% |
| Vitamin B6 | 0.01 mg | 1% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 223 foods in “Legumes and Legume Products”
Energy55 kcal · median 149 kcal
Protein7.4 g · median 9.1 g
Fibre0.1 g · median 6.7 g
Sugars0.99 g · median 2.1 g
Saturated fat0.3 g · median 0.24 g
Salt0.16 g · median 0.13 g
26% 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
- Copper0.2 mg · 22%
Other foods in the group
More from “Legumes and Legume Products”
- Tofu, silken, soft, shelf stable55 kcal
- Tofu, silken, firm, shelf stable62 kcal
- Tofu, silken, refrigerated62 kcal
- Beans, liquid from stewed kidney beans47 kcal
- Broadbeans (fava beans), canned, solids and liquid71 kcal
- Tofu, silken, light, extra firm38 kcal
- Tofu, silken, light, firm37 kcal
- Okara76 kcal
- Tofu, regular, medium firm or firm (prepared with calcium sulphate)76 kcal
- Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid77 kcal
- Tofu, regular, firm or extra firm (prepared with magnesium chloride and calcium sulphate or calcium chloride)78 kcal
- Beans, lima, dry, large, canned, solids and liquid79 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.