Group · Pulses
Tofu
Tofu is an emblematic food made from soya, produced by curdling soya milk and pressing the curds into blocks of varying firmness. Originally from Asia, it now has pride of place in vegetarian and flexitarian kitchens around the world. It comes in several forms: silken, firm, smoked, lacto-fermented or marinated. With around 147 kcal per 100 g, it provides good-quality plant protein (14.7 g) and mostly unsaturated fat. Mild in taste, it suits a thousand preparations, sweet or savoury. Versatile and light, tofu fits easily into a balanced diet, especially to cut down on meat while keeping a good protein intake.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 147 kcal |
| Kilojoules | 615 kJ |
| Protein | 14,7 g |
| Carbohydrate | 2,9 g |
| Fat | 8,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,93 mg47 %
- Omega-6 LA4,26 g43 %
- Phosphorus210 mg30 %
- Omega-3 ALA0,55 g28 %
- Magnesium100 mg27 %
- Copper0,24 mg24 %
- Total omega-30,57 g23 %
- Iron2,4 mg17 %
See the other 11 nutrients
- Vitamin K112,7 µg17 %
- Zinc1,3 mg13 %
- Vitamin B925,1 µg13 %
- Calcium100 mg13 %
- Potassium140 mg7 %
- Vitamin E0,71 mg6 %
- Vitamin B50,14 mg2 %
- Vitamin B10,02 mg2 %
- Vitamin B60,03 mg2 %
- Vitamin B30,13 mg1 %
- Vitamin A0,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The great strength of tofu is its versatility. Its mild flavour lets it soak up marinades: soy sauce, ginger, garlic, turmeric, smoked paprika or lemon juice. To bring out its flavour, press it first to remove excess water, then fry it in a pan, bake it in the oven or cook it in an air fryer for a crispy texture. Silken tofu, which is creamier, is used in desserts, smoothies or sauces, while firm tofu suits stir-fries, skewers and curries.
In terms of nutrition facts, tofu offers complete protein containing the essential amino acids, a rare asset for a plant source. It also provides calcium, iron, magnesium and isoflavones. Its glycaemic index is low and its calorie density remains moderate, which makes it a useful ally in a balanced diet. To vary your intake, alternate it with other pulses such as lentils or chickpeas, and explore the whole pulses family to build complete meals.
Advice for active people: tofu is an excellent option for meeting protein needs, particularly for vegetarians or anyone looking to diversify their sources. Paired with cereals (rice, quinoa, bulgur), it rounds out the amino acid profile, which helps muscle recovery after exercise. As a snack, silken tofu blended with fruit makes a light, easily digested base. To go further on protein intake, discover our ideas for protein snacks.
- Portion guide: 100 to 150 g per meal is enough for a worthwhile protein intake.
- Cooking: favour gentle cooking or a quick stir-fry to preserve its quality.
- Storage: once opened, keep it submerged in water in the fridge and use it within 3 to 4 days.
- Pairings: crunchy vegetables, fragrant sauces and wholegrain cereals.
Weight control: tofu stays low in calories as long as it is cooked simply. Watch out, though, for breaded, fried or sweet-sauce versions, which push the calorie count up. Smoked or marinated tofu can also be saltier, so enjoy it in moderation. Well used, tofu is an excellent food for weight loss, filling and rich in plant protein, perfect for lightening your plates without sacrificing fullness.
