Tofu, dried-frozen (koyadofu)

Per 100g · Legumes and Legume Products · USDA SR Legacy

477

Calories

52.5g

Protein

10.0g

Carbs

30.3g

Fat

Macro Distribution (kcal)

Protein 40%
Carbs 8%
Fat 52%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 477 kcal —
Macronutrients
Water 5.78 g —
Protein 52.5 g
105% (High)
Total lipid (fat) 30.3 g
39% (High)
Carbohydrate, by difference 10.0 g
4% (Low)
Fiber, total dietary 7.20 g
26% (High)
Fats & Fatty Acids
Fatty acids, total saturated 4.39 g
22% (High)
Fatty acids, total monounsaturated 6.70 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0.700 mg
1% (Low)
Thiamin (Vitamin B1) 0.494 mg
41% (High)
Riboflavin (Vitamin B2) 0.317 mg
24% (High)
Niacin (Vitamin B3) 1.19 mg
7% (Low)
Pantothenic acid (Vitamin B5) 0.415 mg
8% (Low)
Vitamin B-6 — Pyridoxine 0.286 mg
17% (Moderate)
Biotin (Vitamin B7) 92.0 ug
23% (High)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 26.0 ug
3% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 364.0 mg
28% (High)
Iron, Fe 9.73 mg
54% (High)
Magnesium, Mg 59.0 mg
14% (Moderate)
Phosphorus, P 483.0 mg
39% (High)
Potassium, K 20.0 mg
0% (Low)
Sodium, Na 6.00 mg
0% (Low)
Zinc, Zn 4.90 mg
45% (High)
Copper, Cu 1.18 mg
131% (High)
Manganese, Mn 3.69 mg
160% (High)
Selenium, Se 54.3 ug
99% (High)
Other
Energy 1995.0 kj —
Ash 1.38 g —
Folic acid (Vitamin B9 — synthetic) 92.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 92.0 ug —
Retinol 0 ug —
Vitamin A, IU 518.0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 14:0 (Myristic acid) 0.084 g —
SFA 16:0 (Palmitic acid) 3.22 g —
SFA 18:0 (Stearic acid) 1.08 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.084 g —
MUFA 18:1 (Omega-9, Oleic acid family) 6.62 g —
Fatty acids, total polyunsaturated 17.1 g —
PUFA 18:2 (Omega-6, Linoleic acid) 15.1 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 2.02 g —
Tryptophan (EAA) 0.747 g —
Threonine (EAA) 1.96 g —
Isoleucine (EAA, BCAA) 2.38 g —
Leucine (EAA, BCAA) 3.64 g —
Lysine (EAA) 3.16 g —
Methionine (EAA) 0.613 g —
Cystine (conditionally essential) 0.663 g —
Phenylalanine (EAA) 2.33 g —
Tyrosine (conditionally essential) 1.60 g —
Valine (EAA, BCAA) 2.42 g —
Arginine (conditionally essential) 3.19 g —
Histidine (EAA) 1.39 g —
Alanine 1.97 g —
Aspartic acid 5.30 g —
Glutamic acid 8.29 g —
Glycine (conditionally essential) 1.87 g —
Proline (conditionally essential) 2.59 g —
Serine 2.26 g —
Daidzein 29.6 mg —
Genistein 51.0 mg —
Isoflavones
Total isoflavones 83.2 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Tofu, dried-frozen (koyadofu) is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (3% DV) B-Complex (24% DV) Magnesium (14% DV)

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