calories in tofu information and values per serving and 100g

Welcome to the nutritional calories content in 34 different types of tofu, ranging from 480 kcal to 37 kcal per 100g. The basic type of tofu is Tofu yogurt, where the amount of calories in 100g is 94 kcal. This is 5% of the calories RDA, from 100g of Tofu yogurt.

The percentage of the recommended daily allowance (RDA) for calories is based on a 2000 kcal RDA level for a mature adult.

Top twenty tofu products high in calories

Below is a summary list for the top twenty tofu items ranked by the amount or level of calories in 100g.

At the bottom of the page is the full list for the 34 different types of tofu based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the calories content in tofu.

1. Tofu, dried-frozen (koyadofu) : 480kcal (24%RDA)
2. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate : 472kcal (24%RDA)
3. Mayonnaise, made with tofu : 322kcal (16%RDA)
4. Tofu, fried : 271kcal (14%RDA)
5. Tofu, fried, prepared with calcium sulfate : 271kcal (14%RDA)
6. Tofu, hard, prepared with nigari : 146kcal (7%RDA)
7. Tofu, raw, firm, prepared with calcium sulfate : 145kcal (7%RDA)
8. Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu : 118kcal (6%RDA)
9. Tofu, salted and fermented (fuyu), prepared with calcium sulfate : 116kcal (6%RDA)
10. Tofu, salted and fermented (fuyu) : 116kcal (6%RDA)
11. Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm : 115kcal (6%RDA)
12. Vitasoy USA, Organic Nasoya Extra Firm Tofu : 98kcal (5%RDA)
13. Tofu yogurt : 94kcal (5%RDA)
14. Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm : 92kcal (5%RDA)
15. Tofu, extra firm, prepared with nigari : 91kcal (5%RDA)
16. Vitasoy USA Azumaya, Extra Firm Tofu : 88kcal (4%RDA)
17. HOUSE FOODS Premium Firm Tofu : 85kcal (4%RDA)
18. Vitasoy USA, Organic Nasoya Firm Tofu : 84kcal (4%RDA)
19. Vitasoy USA Azumaya, Firm Tofu : 80kcal (4%RDA)
20. Tofu, raw, regular, prepared with calcium sulfate : 76kcal (4%RDA)

Following on from the twenty top tofu items or products containing calories we have a more comprehensive break down of Tofu yogurt, and the highest item containing calories which is Tofu, dried-frozen (koyadofu). We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 34 types of tofu. .

Tofu yogurt - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Tofu yogurt should be considered along with the calories content. This food profile is part of our list of food and drinks under the general group Legumes and Legume Products.Other important and calories related nutrients are Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Protein is 3.5 g (6% RDA), the amount of Fat is 1.8 g (3% RDA) and the amount of Carbohydrate is 15.96 g (12% RDA). The nutritional content and facts for 100g, which includes Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the calories levels in tofu.

calories and nutrition facts in tofu per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Tofu yogurt has a nutritional value score of 16 out of 100.Comparing the calories content and the nutritional density in 100g for Tofu yogurt; We class this as a medium to low calories content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Content per Typical Serving Size 1 cup (or 262 g)

For the food Tofu yogurt the typical serving size is 1 cup (or 262 g) which contains 246.28 kcal of Calories. The calories percentage of the recommended daily value for this serving is 12 %.

To give 100% of the RDA, 8.3 servings of the typical serving size 1 cup (or 262 g) give the complete RDA. In terms of the gram weight and total content for this serving the Protein content is 9.17 g, the Fat content is 4.72 g and the Carbohydrate content is 41.82 g. The percentages are shown below in the calories chart, for the typical serving of calories and the related and important nutritional values.calories and nutritional content in tofu

Macronutrients in Tofu yogurt


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 262 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 36.7 (kcal).The number of calories from Fat is 42.5 (kcal).The total calories from carbohydrate is 167.3 (kcal).calories, calories and nutritional content in tofu

Kcal of calories in tofu (per 100g)

This list of 34 types of tofu, is brought to you by www.dietandfitnesstoday.com and ranges from Tofu, dried-frozen (koyadofu) through to MORI-NU, Tofu, silken, lite firm where all food items are ranked by the content or amount per 100g. The nutritional calories content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how many calories in tofu.

The list below gives the total calories content in the 34 items from the general description 'tofu' each of which show the calories amount as well as Protein, Fat and Carbohydrate. Below, is the top 34 food items shown in the calories chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

tofu calories per 100g

The corresponding nutritional value for tofu based on our density score out of 100 (ranked by the amount of calories per 100g) is shown in the below nutritional density chart. tofu calories per 100g

Effect of Preparation and Storage on calories

The level of calories can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 2. The highest amount of calories from the 2 frozen items is in Tofu, dried-frozen (koyadofu) where the calories content is 480 kcal per 100g. The total food items which are raw is 2 items. The highest amount of calories from the 2 raw items is in Tofu, raw, firm, prepared with calcium sulfate where the content is 145 kcal per 100g.

Average Content for tofu

The average (or more correctly the arithmetic mean) amount of calories contained in 100g of tofu, based on the list below of 34 different items under the general description of tofu, is 121.35 kcal of calories. This average value corresponds to 6.07 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Protein is 11.09 g, the average amount of Fat is 7.46 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Calories is found in HOUSE FOODS Premium Firm Tofu which in 100g contains 85 kcal of Calories. This corresponds to 4 % of the recommended daily allowance. For this serving the amount of Protein is 9.98 g, the amount of Fat is 4.19 g and the amount of Carbohydrate is 1.91 g.

Highest calories Content per 100g

Using the list below for the 34 different tofu nutrition entries in our database, the highest amount of calories is found in Tofu, dried-frozen (koyadofu) which contains 480 kcal of calories per 100g. The associated percentage of RDA is 24 %. For this 100g serving the Protein content is 47.94 g, the Fat content is 30.34 g, the Carbohydrate content is 14.56 g. chart to show highest calories in tofu per 100g

The lowest amount of calories is in MORI-NU, Tofu, silken, lite firm which in 100g contains 37 kcal of calories. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Protein is 6.3 g, the amount of Fat is 0.8 g, the amount of Carbohydrate is 1.1 g.

The difference between the highest and lowest values gives a calories range of 443 kcal per 100g. The range for the other nutrients are as follows; 41.64 g for Protein, 29.54 g for Fat, 0 g for Carbohydrate.

Highest Amount of calories per Serving

Please remember that the above gives an accurate value in 100g for high calories foods in your diet. For example 100g of Tofu yogurt contains 94 kcal of calories. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the calories nutritional content.

The food with the highest calories content per typical serving is Tofu yogurt which contains 246.28 kcal in 1 cup (or 262 g). The percentage of the recommended daily value for this serving is 12 %. For this serving the Protein content is 9.17 g, the Fat content is 4.72 g and the Carbohydrate content is 41.82 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing calories which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of calories.


Tofu List, calories Content per 100g

1. Tofu, dried-frozen (koyadofu) - Calories
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Calories
(%RDA)
Protein
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
  Profile for a 100g serving :
  480 kcal (24%)47.94 g (86%)14.56 g (11%)30.34 g (47%)
  Typical Serving size of 1 piece (or 17g):
   81.6 kcal (4%) 8.15 g (15%) 2.48 g (2%) 5.16 g (8%)
2. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Calories
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  472 kcal (24%)47.94 g (86%)12.79 g (10%)30.34 g (47%)
  Typical Serving size of 1 piece (or 17g):
   80.24 kcal (4%) 8.15 g (15%) 2.17 g (2%) 5.16 g (8%)
3. Mayonnaise, made with tofu - Calories
  Nutritional Value : 14 / 100     food group - Fats and Oils
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  322 kcal (16%)5.95 g (11%)3.06 g (2%)31.79 g (49%)
  Typical Serving size of 1 tbsp (or 15g):
   48.3 kcal (2%) 0.89 g (2%) 0.46 g (0%) 4.77 g (7%)
  Other serving sizes 1 cup (or 240g):
  772.8 kcal (39%) 14.28 g (26%) 7.34 g (6%) 76.3 g (117%)
4. Tofu, fried - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  271 kcal (14%)17.19 g (31%)10.49 g (8%)20.18 g (31%)
  Typical Serving size of 1 oz (or 28.35g):
   76.83 kcal (4%) 4.87 g (9%) 2.97 g (2%) 5.72 g (9%)
  Other serving sizes 1 piece (or 13g):
  35.23 kcal (2%) 2.23 g (4%) 1.36 g (1%) 2.62 g (4%)
5. Tofu, fried, prepared with calcium sulfate - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  271 kcal (14%)17.19 g (31%)10.5 g (8%)20.18 g (31%)
  Typical Serving size of 1 piece (or 13g):
   35.23 kcal (2%) 2.23 g (4%) 1.37 g (1%) 2.62 g (4%)
6. Tofu, hard, prepared with nigari - Calories
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  146 kcal (7%)12.68 g (23%)4.39 g (3%)9.99 g (15%)
  Typical Serving size of .25 block (or 122g):
   178.12 kcal (9%) 15.47 g (28%) 5.36 g (4%) 12.19 g (19%)
7. Tofu, raw, firm, prepared with calcium sulfate - Calories
  Nutritional Value : 18 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  145 kcal (7%)15.78 g (28%)4.27 g (3%)8.72 g (13%)
  Typical Serving size of .5 cup (or 126g):
   182.7 kcal (9%) 19.88 g (36%) 5.38 g (4%) 10.99 g (17%)
  Other serving sizes .25 block (or 81g):
  117.45 kcal (6%) 12.78 g (23%) 3.46 g (3%) 7.06 g (11%)
8. Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  118 kcal (6%)12.4 g (22%)2.8 g (2%)6.3 g (10%)
  Typical Serving size of .2 package (or 79g):
   93.22 kcal (5%) 9.8 g (18%) 2.21 g (2%) 4.98 g (8%)
9. Tofu, salted and fermented (fuyu), prepared with calcium sulfate - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  116 kcal (6%)8.15 g (15%)5.15 g (4%)8 g (12%)
  Typical Serving size of 1 block (or 11g):
   12.76 kcal (1%) 0.9 g (2%) 0.57 g (0%) 0.88 g (1%)
10. Tofu, salted and fermented (fuyu) - Calories
  Nutritional Value : 13 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  116 kcal (6%)8.15 g (15%)5.15 g (4%)8 g (12%)
  Typical Serving size of 1 block (or 11g):
   12.76 kcal (1%) 0.9 g (2%) 0.57 g (0%) 0.88 g (1%)
11. Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  115 kcal (6%)12.1 g (22%)3.3 g (3%)5.9 g (9%)
  Typical Serving size of 3 oz (or 85g):
   97.75 kcal (5%) 10.29 g (18%) 2.81 g (2%) 5.02 g (8%)
12. Vitasoy USA, Organic Nasoya Extra Firm Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  98 kcal (5%)10.1 g (18%)2.6 g (2%)5.2 g (8%)
  Typical Serving size of .2 package (or 79g):
   77.42 kcal (4%) 7.98 g (14%) 2.05 g (2%) 4.11 g (6%)
13. Tofu yogurt - Calories
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  94 kcal (5%)3.5 g (6%)15.96 g (12%)1.8 g (3%)
  Typical Serving size of 1 cup (or 262g):
   246.28 kcal (12%) 9.17 g (16%) 41.82 g (32%) 4.72 g (7%)
14. Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  92 kcal (5%)9.3 g (17%)2.7 g (2%)4.9 g (8%)
  Typical Serving size of 3 oz (or 85g):
   78.2 kcal (4%) 7.91 g (14%) 2.3 g (2%) 4.17 g (6%)
15. Tofu, extra firm, prepared with nigari - Calories
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  91 kcal (5%)9.89 g (18%)2 g (2%)5.83 g (9%)
  Typical Serving size of .2 block (or 91g):
   82.81 kcal (4%) 9 g (16%) 1.82 g (1%) 5.31 g (8%)
16. Vitasoy USA Azumaya, Extra Firm Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  88 kcal (4%)9.2 g (16%)2.4 g (2%)4.6 g (7%)
  Typical Serving size of .2 package (or 79g):
   69.52 kcal (3%) 7.27 g (13%) 1.9 g (1%) 3.63 g (6%)
17. HOUSE FOODS Premium Firm Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  85 kcal (4%)9.98 g (18%)1.91 g (1%)4.19 g (6%)
  Typical Serving size of 2 oz (or 56g):
   47.6 kcal (2%) 5.59 g (10%) 1.07 g (1%) 2.35 g (4%)
  Other serving sizes 3 oz (or 84g):
  71.4 kcal (4%) 8.38 g (15%) 1.6 g (1%) 3.52 g (5%)
18. Vitasoy USA, Organic Nasoya Firm Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  84 kcal (4%)8.9 g (16%)2.3 g (2%)4.4 g (7%)
  Typical Serving size of .2 package (or 79g):
   66.36 kcal (3%) 7.03 g (13%) 1.82 g (1%) 3.48 g (5%)
19. Vitasoy USA Azumaya, Firm Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  80 kcal (4%)8.3 g (15%)2.3 g (2%)4.2 g (6%)
  Typical Serving size of .2 package (or 79g):
   63.2 kcal (3%) 6.56 g (12%) 1.82 g (1%) 3.32 g (5%)
20. Tofu, raw, regular, prepared with calcium sulfate - Calories
  Nutritional Value : 19 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  76 kcal (4%)8.08 g (14%)1.88 g (1%)4.78 g (7%)
  Typical Serving size of .5 cup (or 124g):
   94.24 kcal (5%) 10.02 g (18%) 2.33 g (2%) 5.93 g (9%)
  Other serving sizes .25 block (or 116g):
  88.16 kcal (4%) 9.37 g (17%) 2.18 g (2%) 5.54 g (9%)
21. Vitasoy USA Organic Nasoya, Tofu Plus Firm - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  74 kcal (4%)8.4 g (15%)2.5 g (2%)3.4 g (5%)
  Typical Serving size of 3 oz (or 85g):
   62.9 kcal (3%) 7.14 g (13%) 2.13 g (2%) 2.89 g (4%)
22. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) - Calories
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  70 kcal (4%)8.19 g (15%)1.69 g (1%)4.17 g (6%)
  Typical Serving size of .5 cup (or 126g):
   88.2 kcal (4%) 10.32 g (18%) 2.13 g (2%) 5.25 g (8%)
  Other serving sizes .25 block (or 81g):
  56.7 kcal (3%) 6.63 g (12%) 1.37 g (1%) 3.38 g (5%)
  Other serving sizes .2 block (or 91g):
  63.7 kcal (3%) 7.45 g (13%) 1.54 g (1%) 3.79 g (6%)
23. Vitasoy USA Organic Nasoya, Soft Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  70 kcal (4%)8 g (14%)1.5 g (1%)3.5 g (5%)
  Typical Serving size of .2 package (or 79g):
   55.3 kcal (3%) 6.32 g (11%) 1.19 g (1%) 2.77 g (4%)
24. MORI-NU, Tofu, silken, firm - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  62 kcal (3%)6.9 g (12%)2.4 g (2%)2.7 g (4%)
  Typical Serving size of 1 slice (or 84g):
   52.08 kcal (3%) 5.8 g (10%) 2.02 g (2%) 2.27 g (3%)
25. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) - Calories
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  61 kcal (3%)6.55 g (12%)1.8 g (1%)3.69 g (6%)
  Typical Serving size of 1 cup (1/2 cubes) (or 248g):
   151.28 kcal (8%) 16.24 g (29%) 4.46 g (3%) 9.15 g (14%)
  Other serving sizes 1 cubic inch (or 18g):
  10.98 kcal (1%) 1.18 g (2%) 0.32 g (0%) 0.66 g (1%)
  Other serving sizes 1 piece (2-1/2 x 2-3/4 x 1) (or 120g):
  73.2 kcal (4%) 7.86 g (14%) 2.16 g (2%) 4.43 g (7%)
  Other serving sizes .25 block (or 116g):
  70.76 kcal (4%) 7.6 g (14%) 2.09 g (2%) 4.28 g (7%)
  Other serving sizes .2 block (or 90g):
  54.9 kcal (3%) 5.9 g (11%) 1.62 g (1%) 3.32 g (5%)
26. HOUSE FOODS Premium Soft Tofu - Calories
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  59 kcal (3%)5.83 g (10%)2.74 g (2%)2.71 g (4%)
  Typical Serving size of 2 oz (or 56g):
   33.04 kcal (2%) 3.26 g (6%) 1.53 g (1%) 1.52 g (2%)
  Other serving sizes 3 oz (or 84g):
  49.56 kcal (2%) 4.9 g (9%) 2.3 g (2%) 2.28 g (4%)
27. MORI-NU, Tofu, silken, soft - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  55 kcal (3%)4.8 g (9%)2.9 g (2%)2.7 g (4%)
  Typical Serving size of 1 slice (or 84g):
   46.2 kcal (2%) 4.03 g (7%) 2.44 g (2%) 2.27 g (3%)
28. MORI-NU, Tofu, silken, extra firm - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  55 kcal (3%)7.4 g (13%)2 g (2%)1.9 g (3%)
  Typical Serving size of 1 slice (or 84g):
   46.2 kcal (2%) 6.22 g (11%) 1.68 g (1%) 1.6 g (2%)
29. Vitasoy USA, Nasoya Lite Firm Tofu - Calories
  Nutritional Value : 23 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  54 kcal (3%)8.3 g (15%)1.3 g (1%)1.7 g (3%)
  Typical Serving size of .2 package (or 79g):
   42.66 kcal (2%) 6.56 g (12%) 1.03 g (1%) 1.34 g (2%)
30. Vitasoy USA, Organic Nasoya Silken Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  47 kcal (2%)4.8 g (9%)1.4 g (1%)2.5 g (4%)
  Typical Serving size of .2 package (or 91g):
   42.77 kcal (2%) 4.37 g (8%) 1.27 g (1%) 2.28 g (4%)
31. Vitasoy USA Azumaya, Silken Tofu - Calories
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  43 kcal (2%)4.4 g (8%)1 g (1%)2.4 g (4%)
  Typical Serving size of .2 package (or 91g):
   39.13 kcal (2%) 4 g (7%) 0.91 g (1%) 2.18 g (3%)
32. Vitasoy USA Nasoya, Lite Silken Tofu - Calories
  Nutritional Value : 24 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  41 kcal (2%)7.5 g (13%)0.3 g (0%)1.1 g (2%)
  Typical Serving size of .2 package (or 91g):
   37.31 kcal (2%) 6.83 g (12%) 0.27 g (0%) 1 g (2%)
33. MORI-NU, Tofu, silken, lite extra firm - Calories
  Nutritional Value : 14 / 100     food group - Legumes and Legume Products
  Calories Protein Carbohydrate Fat
  Profile for a 100g serving :
  38 kcal (2%)7 g (13%)1 g (1%)0.7 g (1%)
  Typical Serving size of 1 slice (or 84g):
   31.92 kcal (2%) 5.88 g (11%) 0.84 g (1%) 0.59 g (1%)






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leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito