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Tofu is a plant-based protein ingredient used in modern meal prep, meat alternatives, bowls, and high-protein recipes.
94
Calories
3.5g
Protein
16g
Carbs
1.8g
Fat
See the reference per-100 g values and the nutrition for your chosen quantity side by side.
Per 100 g reference
Calories
94
Protein
3.5 g
Carbs
16 g
Fat
1.8 g
For 100 g
Calories
94
Protein
3.5 g
Carbs
16 g
Fat
1.8 g
A quick overview you can use for planning, menus, and recipe analysis.
Tofu often blends protein with varying amounts of fat or carbohydrates depending on the ingredient type and format.
Tofu can contribute menu flexibility, plant-forward protein support, and practical options for diverse dietary preferences.
Tofu works well for stir-fries, bowls, sandwiches, grilling, baking, crumbles, and protein-led vegetarian cooking.
Additional nutrients shown from the available per-100 g data.