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Silken Tofu

Silken Tofu

Everyday

Silken tofu is a minimally processed, custard-like soybean product distinguished by its ultra-smooth texture and ability to blend seamlessly into both sweet and savory dishes. Unlike firmer tofu varieties, it’s coagulated without curdling the soy milk, retaining higher moisture content that makes it ideal for dressings, desserts, and dairy-free substitutions. With a protein content slightly lower than dense tofu types but still rich in iron and calcium, it serves as a versatile base for nutrient-dense vegan recipes.

Macro Impact

A 1/2 cup serving contains 60 calories, 6g protein, 2g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 60 calories?
Walking3.5 mph, moderate pace
14 min
YogaModerate effort, gentle pace
10 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1/2 cup (120 g)
Amount per serving
Calories60
% Daily Value*
Total Fat3g
4%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat0.6g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate2g
1%
Dietary Fiber0.2g
1%
Total Sugars1.0g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium61mg
5%
Iron1mg
6%
Potassium216mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
0 / 28 g
1%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
2 / 23 g
7%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
1 / 19 g
7%
Omega 9
1 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
18%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
17%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
18%
Threonine
0 / 1 g
22%
Tryptophan
0 / 0 g
26%
Valine
0 / 2 g
17%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
18 / 400 mcg
5%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
61 / 1k mg
6%
Copper
0 / 1 mg
28%
Iron
1 / 13 mg
8%
Magnesium
35 / 370 mg
9%
Manganese
0 / 2 mg
12%
Phosphorous
74 / 700 mg
11%
Potassium
216 / 3k mg
7%
Selenium
10 / 55 mcg
17%
Sodium
5 / 2.3k mg
0%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
108 g
Caffeine
0 mg
Choline
42 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Vitasoy USA, Organic Nasoya Silken Tofu. USDA Standard Reference, Legacy. Food ID 173764.
  2. 2.Vitasoy USA Azumaya, Silken Tofu. USDA Standard Reference, Legacy. Food ID 173786.
  3. 3.MORI-NU, Tofu, silken, soft. USDA Standard Reference, Legacy. Food ID 174292.
  4. 4.Tofu, silken, soft. Canadian Nutrient File. Food ID 4910.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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