17 Fit Food calories Snacks, spices and more
Tofu calories and nutrition facts
Per 100 g: 144 kcal — 17.3 g protein, 8.7 g fat and 0.48 g carbs.
Soya milk curdled and pressed into blocks becomes tofu, and the water it keeps decides the calories: silken tofu, soft enough to blend into desserts or drop into miso soup, is about 54 kcal per 100 g, firm tofu 144. Pressing firm tofu before frying or baking helps it crisp, though fried tofu puffs soak up oil. Firm tofu is rich in calcium and manganese.
- High in protein
- Source of fibre
- Very low salt
- High in calcium
- Protein 46%
- Fat 53%
- Carbs 1%
In everyday portions
- 100 kcal is 70 g this much of it gives 100 kcal
- 20 g of protein is 115 g this much to eat for 20 g of protein
- Energy density Low 1.4 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Firm | 144 | 17.3 | 8.7 | 0.48 |
| Silken | 54 | 4.6 | 2.9 | 1.5 |
| Smoked | 164 | 14.9 | 9.5 | 2.9 |
| Fried | 270 | 18.8 | 20.2 | 5 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Firm
Energy and macros
- Energy 144 kcal 7%
- Protein 17.3 g 35%
- Fat 8.7 g 12%
- Carbs available, without fibre 0.48 g <1%
- Fibre 2.3 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 46%
- Fat 53%
- Carbs 1%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0 µg 0%
- Vitamin E no data
- Vitamin K no data
- Vitamin C 0.2 mg <1%
- Vitamin B1 (thiamin) 0.158 mg 14%
- Vitamin B2 (riboflavin) 0.102 mg 7%
- Vitamin B3 (niacin) 0.381 mg 2%
- Vitamin B5 (pantothenic acid) 0.133 mg 2%
- Vitamin B6 0.092 mg 7%
- Folate (B9) 29 µg 14%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 237 mg 12%
- Calcium 683 mg 85%
- Phosphorus 190 mg 27%
- Magnesium 58 mg 15%
- Iron 2.7 mg 19%
- Zinc 1.6 mg 16%
- Copper 0.378 mg 38%
- Manganese 1.2 mg 59%
- Selenium 17.4 µg 32%
- Iodine no data
- Sodium 14 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Source of fibre
- Very low salt
- High in calcium
- High in manganese
- High in copper
- High in selenium
- Source of phosphorus
- Source of iron
- Source of zinc
- Source of magnesium
Silken
Energy and macros
- Energy 54 kcal 3%
- Protein 4.6 g 9%
- Fat 2.9 g 4%
- Carbs available, without fibre 1.5 g <1%
- Fibre 0.6 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 34%
- Fat 48%
- Carbs 11%
- Other 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0.125 µg 2%
- Vitamin E 0.41 mg 3%
- Vitamin K 5.5 µg 7%
- Vitamin C 0.25 mg <1%
- Vitamin B1 (thiamin) 0.036 mg 3%
- Vitamin B2 (riboflavin) 0.005 mg <1%
- Vitamin B3 (niacin) 0.05 mg <1%
- Vitamin B5 (pantothenic acid) 0.21 mg 3%
- Vitamin B6 0.048 mg 3%
- Folate (B9) 24.2 µg 12%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 210 mg 10%
- Calcium 21 mg 3%
- Phosphorus 58 mg 8%
- Magnesium 64 mg 17%
- Iron 0.64 mg 5%
- Zinc 0.47 mg 5%
- Copper 0.19 mg 19%
- Manganese 0.27 mg 14%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 2.5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Salt-free
- Source of copper
- Source of selenium
- Source of magnesium
Smoked
Energy and macros
- Energy 164 kcal 8%
- Protein 14.9 g 30%
- Fat 9.5 g 14%
- Carbs available, without fibre 2.9 g 1%
- Fibre 0.25 g
- Salt 0.74 g 12%
Where the calories come from
- Protein 38%
- Fat 55%
- Carbs 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0.125 µg 2%
- Vitamin E 0.61 mg 5%
- Vitamin K 13 µg 17%
- Vitamin C 0.25 mg <1%
- Vitamin B1 (thiamin) 0.026 mg 2%
- Vitamin B2 (riboflavin) 0.005 mg <1%
- Vitamin B3 (niacin) 0.11 mg <1%
- Vitamin B5 (pantothenic acid) 0.21 mg 3%
- Vitamin B6 0.044 mg 3%
- Folate (B9) 16.4 µg 8%
- Vitamin B12 0.019 µg <1%
- Choline no data
Minerals
- Potassium 190 mg 10%
- Calcium 62 mg 8%
- Phosphorus 190 mg 27%
- Magnesium 140 mg 37%
- Iron 2 mg 14%
- Zinc 1.4 mg 14%
- Copper 0.25 mg 25%
- Manganese 1.1 mg 55%
- Selenium 10 µg 18%
- Iodine no data
- Sodium 295 mg 12%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in manganese
- High in magnesium
- Source of phosphorus
- Source of copper
- Source of selenium
- Source of vitamin K
Fried
Energy and macros
- Energy 270 kcal 14%
- Protein 18.8 g 38%
- Fat 20.2 g 29%
- Carbs available, without fibre 5 g 2%
- Fibre 3.9 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 27%
- Fat 66%
- Carbs 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg <1%
- Vitamin K 7.8 µg 10%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.17 mg 15%
- Vitamin B2 (riboflavin) 0.05 mg 4%
- Vitamin B3 (niacin) 0.1 mg <1%
- Vitamin B5 (pantothenic acid) 0.14 mg 2%
- Vitamin B6 0.099 mg 7%
- Folate (B9) 27 µg 14%
- Vitamin B12 0 µg 0%
- Choline 106 mg
Minerals
- Potassium 146 mg 7%
- Calcium 372 mg 46%
- Phosphorus 287 mg 41%
- Magnesium 60 mg 16%
- Iron 4.9 mg 35%
- Zinc 2 mg 20%
- Copper 0.398 mg 40%
- Manganese 1.5 mg 75%
- Selenium 28.5 µg 52%
- Iodine no data
- Sodium 16 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Source of fibre
- Very low salt
- High in manganese
- High in selenium
- High in calcium
- High in phosphorus
- High in copper
- High in iron
- Source of zinc
- Source of magnesium
- Source of vitamin B1
Snacks, spices and more
Among snacks, spices and more
The category in the 17 Fit catalog: 77 foods. Compared per 100 g.
- 79% Fewer calories than 79% of snacks, spices and more.
- 76% More protein than 76% of snacks, spices and more.
- 78% More calcium than 78% of snacks, spices and more.
- 89% More selenium than 89% of snacks, spices and more.
Similar in composition
The foods with the nearest calories and macros.
- Popcorn 387 kcal
- Crisps 532 kcal
- Chicken drumsticks 161 kcal
- Chicken hearts 153 kcal
- Ham 164 kcal
- Carp 127 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 172475.
Carbs are available carbohydrates, without fibre, as on EU labels.