Legumes • Deep Nutrition Analytics
Tofu, dried-frozen (koyadofu)
As a recognized legumes, Tofu, dried-frozen (koyadofu) delivers 478 calories per 100g, with energy primarily anchored by protein (52.5g) to support daily activity. Remarkably, just 100g supplies an outstanding 160% DV of Manganese (3.69 mg), ranking it among the most concentrated natural sources. A higher calorie density (4.8 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 52.5 g
- Carbohydrates
- 10 g
- Fat
- 30.3 g
- Fiber
- 7.2 g
Carbohydrate Quality & Sustained Energy
Tofu, dried-frozen (koyadofu) delivers 10g of carbohydrates balanced with 7.2g of fiber, yielding 2.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 7.2 g |
| Energy | 2000 kJ |
| Protein | 52.5 g |
| Carbohydrate, by difference | 10 g |
| Energy | 477 kcal |
| Total lipid (fat) | 30.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.7 mg |
| Copper | 1.2 mg |
| Selenium | 54.3 µg |
| Iron | 9.7 mg |
| Zinc | 4.9 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 26 µg |
| Vitamin C, total ascorbic acid | 0.7 mg |
| Vitamin A, IU | 518 IU |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 9.7 mg |
| Magnesium, Mg | 59 mg |
| Phosphorus, P | 483 mg |
| Sodium, Na | 6 mg |
| Copper, Cu | 1.2 mg |
| Manganese, Mn | 3.7 mg |
| Calcium, Ca | 364 mg |
| Potassium, K | 20 mg |
| Zinc, Zn | 4.9 mg |
| Selenium, Se | 54.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 92 µg |
| Fatty acids, total saturated | 4.4 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 92 µg |
| Folate, food | 92 µg |
| Tryptophan | 0.7 g |
| Threonine | 2 g |
| Methionine | 0.6 g |
| Phenylalanine | 2.3 g |
| Tyrosine | 1.6 g |
| Alanine | 2 g |
| Glutamic acid | 8.3 g |
| Glycine | 1.9 g |
| Proline | 2.6 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.1 g |
| Ash | 1.4 g |
| Water | 5.8 g |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.4 mg |
| Isoleucine | 2.4 g |
| Leucine | 3.6 g |
| Lysine | 3.2 g |
| Cystine | 0.7 g |
| Valine | 2.4 g |
| Arginine | 3.2 g |
| Histidine | 1.4 g |
| Aspartic acid | 5.3 g |
| Serine | 2.3 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 6.6 g |
| PUFA 18:2 | 15.1 g |
| PUFA 18:3 | 2 g |
| Fatty acids, total monounsaturated | 6.7 g |
| Fatty acids, total polyunsaturated | 17.1 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 9.7 mg of dietary iron (54% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Bone Density Support
Supplies 364 mg of calcium (28% DV), reinforcing skeletal integrity, dental strength, and vascular signaling.
Serving calculator
Common serving sizes
- piece17 g
Compare Tofu, dried-frozen (koyadofu) with Category Peers
Tofu, dried-frozen (koyadofu) vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
Compared to Tofu, dried-frozen (koyadofu), prepared with calcium sulfate, Tofu, dried-frozen (koyadofu) has 500% more fiber and 2% higher calories per 100g.
Bacon bits, meatless vs Tofu, dried-frozen (koyadofu)
Compared to Bacon bits, meatless, Tofu, dried-frozen (koyadofu) has 29% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Tofu, dried-frozen (koyadofu)?
A standard 100-gram serving of Tofu, dried-frozen (koyadofu) contains 478 calories (2000 kJ), alongside 52.5g of protein, 10g of carbohydrates, and 30.3g of fat.
In common serving sizes:- 17g (piece): ~81 kcal
Is Tofu, dried-frozen (koyadofu) suitable for a keto or low-carb diet?
Yes. With only 2.8g of net carbs per 100g (10g total carbohydrates minus 7.2g dietary fiber), Tofu, dried-frozen (koyadofu) is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Tofu, dried-frozen (koyadofu)?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Tofu, dried-frozen (koyadofu) are:
- Manganese: 3.69 mg (160% of your daily value)
- Copper: 1.18 mg (131% of your daily value)
- Selenium: 54.3 µg (99% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172450).