48 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in steamed tofu?
209kcal
in an 80 g portion
261 kcal per 100 g.
Source: UK CoFID 2021, record 13-571. Checked 5 October 2026.
14.2 gFat
18.8 gProtein
1.6 gCarbohydrate
48 %Daily manganese
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.
- 14.2 gFat
- 18.8 gProtein
- 1.6 gCarbohydrate
- 40.8 gWater
- 4.6 gMinerals and the rest
Above average for beans and lentils
Tofu is 261 kcal per 100 g. The 65 beans and lentils in this database average 154.
Tofu261
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 portion0.72 g
Salt, per portion0.02 g
Vitamins and minerals in tofu
Three of the 16 reach the “high in” level, led by manganese.
Show all 16 with amounts
Manganese0.96 mg, 48 %
Copper0.46 mg, 46 %
Phosphorus216 mg, 31 %
Iron2.8 mg, 20 %
Niacin (vitamin B3)3.1 mg, 20 %
Zinc1.6 mg, 16 %
Magnesium53.6 mg, 14 %
Folate0.0216 mg, 11 %
Potassium144 mg, 7.2 %
Thiamin (vitamin B1)0.07 mg, 6.5 %
Vitamin B60.08 mg, 5.7 %
Pantothenic acid (vitamin B5)0.11 mg, 1.9 %
Riboflavin (vitamin B2)0.02 mg, 1.1 %
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
Tofu comes second for manganese here, just behind lentils (green and brown, whole, dried, raw).
1.4mg
1.2mg
1.2mg
0.5mg
0.4mg
0.4mg
Tofu, soya bean, steamed, friedthis page
Beans, green, boiled−0.8 mg
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 209 kcal. Per 100 g the figure is 261 kcal.
Is tofu high in manganese?
Yes. Tofu, soya bean, steamed, fried has 1.2 mg manganese per 100 g, 60 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does tofu have most of?
By share of the daily reference intake: manganese (1.2 mg, 60 %), copper (0.58 mg, 58 %) and phosphorus (270 mg, 39 %) per 100 g.
Is tofu a good source of protein?
Tofu, soya bean, steamed, fried has 23.5 g protein per 100 g, 36 % 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 13-571, Tofu, soya bean, steamed, fried, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991; and Haytowitz and Matthews (1986) Composition of foods: vegetables and vegetable products, raw, processed and prepared, Agriculture Handbook No. 8-16. 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 manganese.
