Tofu, raw, regular, prepared with calcium sulfate

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 54 / 100 How is this scored?

Composition

Energy

Protein 8.1 g · 32 kcal/100g
Fat 4.8 g · 43 kcal/100g
Carbs 1.9 g · 7 kcal/100g
Fiber 0.3 g
Water 85 g
Total energy 76 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
4.8g
Saturated
0.7g
Monounsat.
1.1g
Polyunsat.
2.7g
Omega-6
2.38g

Saturated fat is 8.2% of energy, within the WHO limit of 10%.

Protein quality 77 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 77%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (77% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 40 / 100 How is this scored?

Vitamins

Vitamin C 0.1 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 2 µg
Thiamin (B1) 0.08 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.2 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.05 mg
Folate (B9) 15 µg
Vitamin B12 0.00 µg

Minerals

Calcium 350 mg
Iron 5.4 mg
Magnesium 30 mg
Phosphorus 97 mg
Potassium 121 mg
Sodium 7 mg
Zinc 0.8 mg
Copper 0.19 mg
Manganese 0.61 mg
Selenium 8.9 µg

Notable source of Calcium (44% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.