Plant based protein foods and alternatives to animal products

Tofu, silken (soft), plain

Plant based protein foods 53 kcal / 100 g FSVO V7.1

100 g of Tofu, silken (soft), plain provides 53 kcal (223 kJ). Energy density and nutrient contents are detailed below, value by value. 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

Protein5 g 10%

Fat2.9 g 4%

Carbohydrates1.5 g 1%

Dietary fibre0.6 g 2%

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

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	53 kcal (223 kJ)C	3%
Protein	5 gE	10%
Fat	2.9 gE	4%
of which saturated fat	0.5 gE	3%
of which polyunsaturated	1.6 gE	n/a
of which omega-3	0.2 gC	n/a
Carbohydrates	1.5 gE	1%
of which sugars	1.1 gE	1%
Dietary fibre	0.6 gE	2%
Water	87.6 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	49 mgA	6%
Iron	1 mgA	7%
Magnesium	58 mgA	15%
Phosphorus	98 mgA	14%
Potassium	170 mgA	9%
Sodium	17 mgA	1%
Zinc	0.6 mgA	6%
Vitamins
Vitamin D	0 µgE	0%
Vitamin B12	0 µgE	0%
Vitamin C	< 0,5 mgA	n/a
Folate	24 µgE	12%

* 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.

Protein10%

Fat4%

Carbohydrates1%

Dietary fibre2%

Magnesium15%

Phosphorus14%

Folate12%

Potassium9%

Iron7%

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 calcium salt)	− 9.7 g	− 5.6 g	− 95 kcal
vs Tofu, smoked (average)	− 11.4 g	− 6.6 g	− 111 kcal
vs Tofu, smoked (produced with nigari)	− 11.4 g	− 6.6 g	− 111 kcal

Similar foods

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

Almond drink, plain33 kcal

Almond drink, plain, with calcium and vitamin fortified33 kcal

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

Tofu, smoked (average)164 kcal

Tofu, smoked (produced with nigari)164 kcal

Tempeh, plain157 kcal

Tofu, smoked (average), roasted (without addition of fat and salt)163 kcal

Tofu, smoked (produced with calcium salt)164 kcal

Frequently asked questions

How many calories in 100 g of Tofu, silken (soft), plain?

100 g of Tofu, silken (soft), plain provides 53 kcal, i.e. 223 kJ (FSVO data V7.1).

How much protein in 100 g of Tofu, silken (soft), plain?

100 g provides 5 g of protein, i.e. 10% of the adult reference value (50 g).

What is the fat content of 100 g of Tofu, silken (soft), plain?

100 g contains 2.9 g of fat, of which 0.5 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, silken (soft), plain” 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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