Nutrients in Tofu (firm, calcium-set)
In one serving: ½ cup (125 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Copper | 480 mcg NIH | 53% | 53% |
| Selenium | 22 mcg | 40% | 40% |
| Calcium | 250 mg NIH | 25% | 25% |
| Zinc | 2 mg | 25% | 18% |
| Iron | 3.4 mg NIH | 19% | 43% |
| Magnesium | 47 mg | 15% | 12% |
| Choline | 35 mg | 8.2% | 6.4% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Tofu with broccoli, mushrooms and brown rice
- Tofu with brown rice, edamame and a mango
- Noodle soup with tofu and bok choy
- Tofu with noodles and cabbage
- Tofu and vegetable curry with rice
- Vegetable fried rice with tofu, peas and cashews
- Tofu with edamame, rice and cabbage
- Tofu scramble with kale, potato and whole-wheat toast
- Tofu with oats and banana
- Tofu scramble with rice and papaya
- Tofu and vegetable stir-fry with brown rice
- Pad thai-style noodles with egg, tofu and peanuts
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)