16 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in steamed tofu?
58.4kcal
in an 80 g portion
73 kcal per 100 g.
Source: UK CoFID 2021, record 13-570. Checked 5 October 2026.
3.4 gFat
6.5 gProtein
0.56 gCarbohydrate
16 %Daily copper
What’s in an 80 g portion
More than half of a portion is water. The rest is 6.5 g protein and 3.4 g fat.
- 3.4 gFat
- 6.5 gProtein
- 0.56 gCarbohydrate
- 68 gWater
- 1.6 gMinerals and the rest
Below average for beans and lentils
Tofu is 73 kcal per 100 g. The 65 beans and lentils in this database average 154.
Tofu73
Beans and lentils average154
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion0.24 g
Salt, per portion0.01 g
Vitamins and minerals in tofu
Nothing reaches the “high in” level, but two of the 17 count as a source, led by copper.
Only a trace
- Vitamin A
None recorded
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 17 with amounts
Copper0.16 mg, 16 %
Manganese0.32 mg, 16 %
Phosphorus76 mg, 11 %
Niacin (vitamin B3)1.1 mg, 7 %
Iron0.96 mg, 6.9 %
Vitamin E0.76 mg, 6.3 %
Folate0.012 mg, 6 %
Zinc0.56 mg, 5.6 %
Magnesium18.4 mg, 4.9 %
Thiamin (vitamin B1)0.05 mg, 4.4 %
Vitamin B60.06 mg, 4 %
Potassium50.4 mg, 2.5 %
Riboflavin (vitamin B2)0.02 mg, 1.1 %
Pantothenic acid (vitamin B5)0.04 mg, 0.7 %
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What tofu doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin tofu
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin tofu
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein tofu
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Tofu against other beans and lentils
Per 100 g, beans (butter, dried, raw) has the most copper in this comparison, followed by lentils (red, split, dried, raw).
0.7mg
0.7mg
0.3mg
0.2mg
0.1mg
0.1mg
All values per 100 g, from the same dataset. Differences are against tofu.
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Questions about tofu
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of tofu?
A typical portion (80 g, a portion of cooked beans) gives 58 kcal. Per 100 g the figure is 73 kcal.
Is tofu a source of copper?
It is a source of copper: 0.2 mg per 100 g, 20 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals does tofu have most of?
By share of the daily reference intake: copper (0.2 mg, 20 %), manganese (0.4 mg, 20 %) and phosphorus (95 mg, 14 %) per 100 g.
Is tofu a good source of protein?
Tofu, soya bean, steamed has 8.1 g protein per 100 g, 44 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-570, Tofu, soya bean, steamed, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, a portion of cooked beans, the usual UK portion for beans and lentils. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 65 beans and lentils kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Tofu). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More beans and lentils
From the same group, with calories per 100 g, and the foods with the most copper.
More beans and lentils
Most copper
- Beans, soya, dried, raw1.6 mg
- Beans, pigeon peas, whole, dried, raw1.2 mg
- Beans, aduki, whole, dried, raw1.1 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide