Tofu
BLS 4.0 food: Tofu (Tofu), code H861000 · cross-reference USDA FDC #172475
Per portion (150 g)
173 kcalenergy
23.3 gprotein
1.9 gfibre
8.4 gfat
0 gcarbohydrate
Verified benefits — authorised EU health claims
Tofu meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 54 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 54 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 54 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionALA contributes to the maintenance of normal blood cholesterol levels.
✓ 0.48 g ALA per 100 g; condition for "source of omega-3": at least 0.3 g ALA per 100 g and per 100 kcal. Beneficial effect obtained with 2 g of ALA per day.
EUR-LexEU CommissionNIH ODSLinoleic acid contributes to the maintenance of normal blood cholesterol levels.
✓ 2.9 g linoleic acid per 100 g; condition: at least 1.5 g per 100 g and per 100 kcal. Beneficial effect obtained with 10 g of linoleic acid per day.
EUR-LexEU CommissionReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 83 % of fatty acids are unsaturated and they provide 36 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionShow 32 more authorised claims
Vitamin K contributes to normal blood clotting.
✓ 16.2 µg per 100 g = 22 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 16.2 µg per 100 g = 22 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 3.8 mg per 100 g = 23 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 3.8 mg per 100 g = 23 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 3.8 mg per 100 g = 23 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 3.8 mg per 100 g = 23 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal bones.
✓ 185 mg per 100 g = 23 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal teeth.
✓ 185 mg per 100 g = 23 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal muscle function.
✓ 185 mg per 100 g = 23 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal blood clotting.
✓ 185 mg per 100 g = 23 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 77.7 mg per 100 g = 21 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 77.7 mg per 100 g = 21 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 77.7 mg per 100 g = 21 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 77.7 mg per 100 g = 21 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 77.7 mg per 100 g = 21 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 214 mg per 100 g = 31 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 17.4 µg per 100 g = 32 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 17.4 µg per 100 g = 32 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 17.4 µg per 100 g = 32 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 17.4 µg per 100 g = 32 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 17.4 µg per 100 g = 32 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.27 mg per 100 g = 27 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.27 mg per 100 g = 27 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.27 mg per 100 g = 27 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.27 mg per 100 g = 27 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 1 mg per 100 g = 52 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 1 mg per 100 g = 52 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol❤️ Heart health💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 115 kcal | 173 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 15.5 g | 23.3 g | BLS PROT625 · Laboratory analysis | |
| Fat | 5.6 g | 8.4 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 0 g | 0 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0 g | 0 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 1.3 g | 1.9 g | BLS FIBT · Laboratory analysis | |
| Water | 73.4 g | 110 g | BLS WATER · Laboratory analysis | |
| Salt | 0.03 g | 0.05 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.92 g | 1.4 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 1.2 g | 1.8 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 3.4 g | 5.1 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.48 g | 0.72 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.48 g | 0.72 g | BLS F18:3CN3 · Laboratory analysis | |
| EPA | 1 mg | 1.5 mg | BLS F20:5CN3 · Laboratory analysis | |
| EPA + DHA (long-chain omega-3) | 1 mg | 1.5 mg | BLS | |
| omega6 | 2.9 g | 4.4 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 2.9 g | 4.4 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 1.2 g | 1.7 g | BLS F18:1CN9 · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.77 mg | 1.1 mg | 6 % | BLS VITE · Laboratory analysis |
| Vitamin K | 16.2 µg | 24.3 µg | 22 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.04 mg | 0.06 mg | 4 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.07 mg | 0.11 mg | 5 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 3.8 mg | 5.6 mg | 23 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.21 mg | 0.32 mg | 3 % | BLS PANTAC · Übernommener Wert |
| Vitamin B6 | 0.05 mg | 0.07 mg | 4 % | BLS VITB6 · Laboratory analysis |
| Biotin | 1.8 µg | 2.7 µg | 4 % | BLS BIOT · Laboratory analysis |
| Folate | 21.8 µg | 32.7 µg | 11 % | BLS FOL · Calculated by formula |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 13 mg | 19.5 mg | BLS NA · Aggregated from several sourcesreferenceAgence nationale de sécurité sanitaire (Anses), Ciqual French food composition table 2020 Rijksinstituut voor Volksgezondheid en Milieu (RIVM), Nederlands Voedingsstoffenbestand (NEVO) 2024 National Institute for Health and Welfare, Fineli Food Composition Database 2019 | |
| Potassium | 135 mg | 203 mg | 7 % | BLS K · Laboratory analysis |
| Calcium | 185 mg | 278 mg | 23 % | BLS CA · Laboratory analysis |
| Magnesium | 77.7 mg | 117 mg | 21 % | BLS MG · Laboratory analysis |
| Phosphorus | 214 mg | 321 mg | 31 % | BLS P · Laboratory analysis |
| Iron | 2.8 mg | 4.3 mg | 20 % | BLS FE · Laboratory analysis |
| Zinc | 1.5 mg | 2.2 mg | 15 % | BLS ZN · Laboratory analysis |
| Iodine | 6 µg | 9 µg | 4 % | BLS ID · Laboratory analysis |
| Selenium | 17.4 µg | 26.1 µg | 32 % | USDA FDC 172475 |
| Copper | 0.27 mg | 0.41 mg | 27 % | BLS CU · Laboratory analysis |
| Manganese | 1 mg | 1.6 mg | 52 % | BLS MN · Laboratory analysis |
| fluoride | 0.17 mg | 0.26 mg | BLS FD · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.42 g | 0.63 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.77 g | 1.2 g | BLS ILE · Laboratory analysis | |
| Leucine | 1.3 g | 1.9 g | BLS LEU · Laboratory analysis | |
| Lysine | 1 g | 1.5 g | BLS LYS · Laboratory analysis | |
| Methionine | 0.2 g | 0.3 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.87 g | 1.3 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.6 g | 0.9 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.21 g | 0.32 g | BLS TRP · Laboratory analysis | |
| Valine | 0.79 g | 1.2 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.