Tofu, dried-frozen (koyadofu)

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 61 / 100 How is this scored?

Composition

Energy

Protein 52.5 g · 210 kcal/100g
Fat 30.3 g · 273 kcal/100g
Carbs 10.0 g · 40 kcal/100g
Fiber 7.2 g
Water 6 g
Total energy 477 kcal

Energy is predominantly from fat (52%); EFSA recommends 20–35% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
30.3g
Saturated
4.4g
Monounsat.
6.7g
Polyunsat.
17.1g
Omega-6
15.10g

Saturated fat is 8.3% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 67 / 100 How is this scored?

Vitamins

Vitamin A 26 µg
Vitamin C 0.7 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.49 mg
Riboflavin (B2) 0.32 mg
Niacin (B3) 1.2 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.29 mg
Folate (B9) 92 µg
Vitamin B12 0.00 µg

Minerals

Calcium 364 mg
Iron 9.7 mg
Magnesium 59 mg
Phosphorus 483 mg
Potassium 20 mg
Sodium 6 mg
Zinc 4.9 mg
Copper 1.18 mg
Manganese 3.69 mg
Selenium 54.3 µg

Notable source of Manganese (184% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.