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Tofu

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Tofu

Also known as: Đậu hũ · Vegetables & salads · 100 g serving · 30 min total

Good choice

Phần đậu hũ 100g ~80 kcal, đạm 8g, natri 8mg — NOVA 1.

Lời khuyên: Hấp/luộc, chấm ít mắm; không chiên ngập.

117 kcal per serving

Protein 8.4 g · Carbs 2.7 g · Fat 8.8 g · Fibre 0.8 g · Sugars 0.7 g · Sodium 324.9 mg

Where the calories come from

Where the calories come fromCalories: 27% protein, 9% carbohydrate, 64% fat. 117 kcal total.117kcal / serving
  • Protein8.43 g · 27%
  • Carbohydrate2.74 g · 9%
  • Fat8.8 g · 64%

Estimated, per 100 g serving.

Daily Value at a glance

Protein17 % % Daily Value
Fibre3 % % Daily Value
Sodium14 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy116.6 kcal6%
Protein8.4 g17%
Carbohydrate2.7 g1%
of which net carbs (carbs minus fibre)1.9 g—
of which sugars0.7 g—
of which added sugars0.7 g1%
Fat8.8 g11%
of which saturated fat1.5 g8%
Fibre0.8 g3%
Sodium324.9 mg14%
Where the calories come from
Protein 29% · Carbohydrate 9% · Fat 68% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.2 µg RAE0%
Vitamin C0.2 mg0%
Vitamin E0.4 mg3%
Vitamin K11.4 µg10%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.2 mg1%
Vitamin B60.1 mg6%
Folate (B9)19.3 µg5%
Calcium185.0 mg14%
Iron1.5 mg8%
Magnesium40.7 mg10%
Phosphorus110.0 mg9%
Potassium146.0 mg3%
Zinc0.8 mg7%
Selenium9.4 µg17%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine0.8 µg1%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 100 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingManganese: 26 %; Copper: 22 %; Selenium: 17 %; Calcium: 14 %; Vitamin K: 10 %; Magnesium: 10 %Manganese26 %Copper22 %Selenium17 %Calcium14 %Vitamin K10 %Magnesium10 %
Health scoreHealth score 55 out of 100, rated Fair.55/ 100
Fair

Health score

55 / 100 · Fair

Formula: protective index 45 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 55, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy116.6 kcal6%
Protein8.4 g17%
Carbohydrate2.7 g1%
of which net carbs (carbs minus fibre)1.9 g—
of which sugars0.7 g—
of which added sugars0.7 g1%
Fat8.8 g11%
of which saturated fat1.5 g8%
Fibre0.8 g3%
Sodium324.9 mg14%
Where the calories come from
Protein 29% · Carbohydrate 9% · Fat 68% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.2 µg RAE0%
Vitamin C0.2 mg0%
Vitamin E0.4 mg3%
Vitamin K11.4 µg10%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.2 mg1%
Vitamin B60.1 mg6%
Folate (B9)19.3 µg5%
Calcium185.0 mg14%
Iron1.5 mg8%
Magnesium40.7 mg10%
Phosphorus110.0 mg9%
Potassium146.0 mg3%
Zinc0.8 mg7%
Selenium9.4 µg17%
Copper0.2 mg22%
Manganese0.6 mg26%
Iodine0.8 µg1%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • soy

Ingredients

  • Đậu hũ — 91 g
  • Nước mắm — 4 g
  • Dầu/mỡ — 5 g

How it is made

cook · Prep 15 min · Cook 15 min

Good to know

What is good

  • Đạm thực vật 8g
  • Natri rất thấp

Watch out for

  • Xơ 1g
  • Nhạt — dễ chan mắm mặn

Healthier swaps

Portion sizes

  • Serving — 100 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

117 kcal per 100 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 27 min27 min
Running (steady run, 8 MET)≈ 12 min12 min
Cycling (moderate pace, 6 MET)≈ 16 min16 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: typical-recipe

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