Plant based protein foods and alternatives to animal products

Tofu, firm, plain (average)

Plant based protein foods 148 kcal / 100 g FSVO V7.1

100 g of Tofu, firm, plain (average) provides 148 kcal (617 kJ). Its composition stands out for its content of protein (14.7 g), phosphorus (200 mg) and magnesium (100 mg) per 100 g. This food belongs to the “Plant based protein foods” category (“Plant based protein foods and alternatives to animal products” family) of the Swiss database.

The essentials for 100 g

Protein14.7 g 29%

Fat8.5 g 12%

Carbohydrates2.9 g 1%

Dietary fibre< 0,5 g 0%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	148 kcal (617 kJ)C	7%
Protein	14.7 gE	29%
Fat	8.5 gE	12%
of which saturated fat	1.4 gE	7%
of which polyunsaturated	4.8 gE	n/a
of which omega-3	0.6 gC	n/a
Carbohydrates	2.9 gE	1%
of which sugars	0.6 gE	1%
Dietary fibre	< 0,5 gA	n/a
Water	75.1 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	120 mgA	15%
Iron	2 mgA	14%
Magnesium	100 mgA	27%
Phosphorus	200 mgA	29%
Potassium	150 mgA	8%
Sodium	35 mgA	1%
Zinc	1.3 mgA	13%
Vitamins
Vitamin D	0 µgE	0%
Vitamin B12	0 µgE	0%
Vitamin C	< 0,5 mgA	n/a
Folate	25 µgE	13%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein29%

Fat12%

Carbohydrates1%

Dietary fibre0%

Phosphorus29%

Magnesium27%

Calcium15%

Iron14%

Zinc13%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Tofu, ferm, plain (produced with nigari)	± 0 g	± 0 g	± 0 kcal
vs Tofu, firm, plain (average), roasted (without addition of fat and salt)	− 3.3 g	− 0.4 g	− 20 kcal
vs Tofu, smoked (produced with nigari)	− 1.7 g	− 1 g	− 16 kcal
vs Tofu, smoked (average)	− 1.7 g	− 1 g	− 16 kcal
vs Tofu, smoked (average), roasted (without addition of fat and salt)	− 2.8 g	− 0.3 g	− 15 kcal

Similar foods

Within the “Plant based protein foods and alternatives to animal products” family, selected by nutritional proximity (method v1.0).

Tofu, firm, plain (average), roasted (without addition of fat and salt)168 kcal

Tofu, ferm, plain (produced with nigari)148 kcal

Tofu, smoked (produced with nigari)164 kcal

Tofu, smoked (produced with calcium salt)164 kcal

Tofu ferm, plain (produced with calcium salt)148 kcal

Tempeh, plain157 kcal

Frequently asked questions

How many calories in 100 g of Tofu, firm, plain (average)?

100 g of Tofu, firm, plain (average) provides 148 kcal, i.e. 617 kJ (FSVO data V7.1).

How much protein in 100 g of Tofu, firm, plain (average)?

100 g provides 14.7 g of protein, i.e. 29% of the adult reference value (50 g).

What is the fat content of 100 g of Tofu, firm, plain (average)?

100 g contains 8.5 g of fat, of which 1.4 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Tofu, firm, plain (average)” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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