31 forms & preparations
Dietary labels are inferred automatically from Tofu, dried-frozen (koyadofu)'s food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 33/100
How many beneficial nutrients Tofu, dried-frozen (koyadofu) delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Tofu, dried-frozen (koyadofu) come from — the split across carbs, fat & protein.
11% from carbs
-
Carbs 11%14.6 g per serving
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Fat 52%30.3 g per serving
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Protein 37%47.9 g per serving
What Tofu, dried-frozen (koyadofu) is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 14.6 g | |
| Dietary Fiber | 7.2 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 30.3 g | |
| Saturated Fat | 4.4 g | |
| Monounsaturated Fat | 6.7 g | — |
| Polyunsaturated Fat | 17.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 2,024.0 mg | — |
| Omega-6 Fatty Acids | 15,104.0 mg | — |
| Myristic Acid | 84.0 mg | — |
| Palmitic Acid | 3,220.0 mg | — |
| Stearic Acid | 1,083.0 mg | — |
| Palmitoleic Acid | 84.0 mg | — |
| Oleic Acid | 6,617.0 mg | — |
| Linoleic Acid | 15,104.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 47.9 g | |
| Histidine | 1,394.0 mg | — |
| Isoleucine | 2,376.0 mg | — |
| Leucine | 3,644.0 mg | — |
| Lysine | 3,157.0 mg | — |
| Methionine | 613.0 mg | — |
| Phenylalanine | 2,334.0 mg | — |
| Threonine | 1,956.0 mg | — |
| Tryptophan | 747.0 mg | — |
| Valine | 2,418.0 mg | — |
| Alanine | 1,965.0 mg | — |
| Arginine | 3,190.0 mg | — |
| Aspartic Acid | 5,298.0 mg | — |
| Cystine | 663.0 mg | — |
| Glutamic Acid | 8,287.0 mg | — |
| Glycine | 1,872.0 mg | — |
| Proline | 2,586.0 mg | — |
| Serine | 2,259.0 mg | — |
| Tyrosine | 1,604.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 26.0 mcg | |
| Vitamin C | 0.7 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.5 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 1.2 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 92.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 364.0 mg | |
| Iron | 9.7 mg | |
| Magnesium | 59.0 mg | |
| Phosphorus | 483.0 mg | |
| Potassium | 20.0 mg | |
| Sodium | 6.0 mg | |
| Zinc | 4.9 mg | |
| Copper | 1.2 mg | |
| Manganese | 3.7 mg | |
| Selenium | 54.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.4 g | — |
About Tofu, dried-frozen (koyadofu)
Tofu, also called bean curd, is a versatile, protein-rich food made by curdling fresh soy milk and pressing the soft curds into solid white blocks, much the way cheese is made from dairy milk. A staple of East and Southeast Asian cooking for over two thousand years, it is sold in a range of textures, from silken and soft to firm and extra-firm, each suited to different dishes. Tofu has a mild, almost neutral taste that readily absorbs marinades, sauces, and seasonings, making it endlessly adaptable.
It is a valuable plant-based source of complete protein and is low in calories, supplying iron, calcium, and magnesium depending on how it is made. Firm tofu is cubed for stir-fries, grilled, pan-fried, and baked, while silken tofu is blended into soups, smoothies, sauces, and creamy desserts. Pressing out excess water helps it brown and soak up flavor. Choose tofu with a fresh smell and an intact package, and keep it refrigerated, storing leftover tofu submerged in fresh water and using it within a few days.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Tofu, dried-frozen (koyadofu)?
There are 480 calories in 100 g of Tofu, dried-frozen (koyadofu), or about 82 calories in 1 piece (17 g).
How much protein is in Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) contains 47.9 g of protein per 100 g.
How many carbs are in Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) has 14.6 g of carbohydrates per 100 g.
How much fat is in Tofu, dried-frozen (koyadofu)?
Tofu, dried-frozen (koyadofu) provides 30.3 g of total fat per 100 g.
What is Tofu, dried-frozen (koyadofu) a good source of?
Tofu, dried-frozen (koyadofu) is an excellent source of Manganese (160% DV), Copper (131% DV), Selenium (99% DV), Protein (96% DV), Iron (54% DV) and Zinc (45% DV) and a good source of Vitamin B6 and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related soy
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
Soybeans, mature seeds, sprouted, cooked, steamed
Soy sauce made from soy and wheat (shoyu)
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
Soy flour, defatted, crude protein basis (N x 6.25)
Soy meal, defatted, raw, crude protein basis (N x 6.25)
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash
Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor
Compare Tofu, dried-frozen (koyadofu) with…
- Tofu, dried-frozen (koyadofu) vs Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
- Tofu, dried-frozen (koyadofu) vs Soybeans, mature seeds, sprouted, cooked, steamed
- Tofu, dried-frozen (koyadofu) vs Soy sauce made from soy and wheat (shoyu)
- Tofu, dried-frozen (koyadofu) vs Soy flour, full-fat, raw, crude protein basis (N x 6.25)
- Tofu, dried-frozen (koyadofu) vs Soy flour, defatted, crude protein basis (N x 6.25)
- Tofu, dried-frozen (koyadofu) vs Soy meal, defatted, raw, crude protein basis (N x 6.25)