Tofu Noodles Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of tofu noodles contains 95 calories, 5.5g protein, 12.5g carbs, and 3g fat. Tofu Noodles are a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 5.5g | 11% |
| Carbohydrates | 12.5g | 5% |
| Total Fat | 3.0g | 4% |
| Fiber | 1.2g | 4% |
| Sodium | 280.0mg | 12% |
| Potassium | 0.50mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.80mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Are Tofu Noodles Good for You?
Yes, tofu noodles are a nutritious choice, particularly for protein and mineral intake. A 100g serving delivers 5.5g of protein (11% DV) and exceptional amounts of iron (120mg, 667% DV) and zinc (85mg, 773% DV), making them especially valuable for meeting mineral needs. With only 95 calories and moderate carbohydrates at 12.5g, they’re a relatively light option for various dietary goals.
Key Health Benefits of Tofu Noodles
Excellent mineral density — Tofu noodles contain 120mg of iron per 100g, providing 667% of your daily value, which supports oxygen transport and energy production in your body.
Strong protein source — At 5.5g of protein per 100g serving, they contribute meaningfully to muscle maintenance and repair, making them a valuable plant-based protein option.
Zinc for immune function — The 85mg of zinc per 100g (773% DV) significantly exceeds daily requirements and plays a critical role in immune response, wound healing, and protein synthesis.
Low-calorie foundation — With just 95 calories per 100g, tofu noodles fit easily into calorie-conscious meal plans without sacrificing nutritional density.
Modest fiber contribution — The 1.2g of fiber per serving supports digestive health and provides some satiety, though they’re not a major fiber source.
How Does Tofu Noodles Compare?
Compared to wheat noodles, tofu noodles stand out for their superior mineral profile, particularly their iron and zinc content, while maintaining similar calorie counts. Traditional pasta contains far less protein and lacks the micronutrient density that makes tofu noodles exceptional. This makes tofu noodles a smarter choice for those prioritizing mineral intake and plant-based protein.
Frequently Asked Questions
How many calories are in tofu noodles?
Tofu noodles contain 95 calories per 100g serving, making them a relatively low-calorie option suitable for most dietary approaches.
Are tofu noodles good for weight loss?
Yes, tofu noodles can support weight loss efforts due to their low calorie density (95 kcal per 100g) combined with 5.5g of protein per serving, which promotes satiety and helps preserve muscle during calorie restriction.
Do tofu noodles contain iron?
Tofu noodles are exceptionally rich in iron, providing 120mg per 100g—or 667% of the daily value—making them one of the most iron-dense foods available.
Are tofu noodles suitable for vegans?
Yes, tofu noodles are completely plant-based and vegan-friendly, offering substantial protein and minerals without any animal-derived ingredients.
How should I store tofu noodles?
Store dry tofu noodles in a cool, dry pantry in an airtight container to maintain freshness; refrigerate cooked tofu noodles in an airtight container for up to 3-4 days, or freeze for longer storage.
How to Track Tofu Noodles Nutrition with Gram
The Gram app makes logging tofu noodles effortless—simply scan the package with our AI food scanner or search the database to instantly see the complete nutritional breakdown for your serving size. You’ll track all key nutrients including protein, iron, zinc, and calories in seconds, giving you real-time insight into how tofu noodles fit into your daily nutrition goals. This detailed tracking helps you maximize the mineral-dense benefits tofu noodles offer without guesswork.
Frequently Asked Questions
How many calories are in tofu noodles?
Tofu noodles contain 95 calories per 100g serving, making them a relatively low-calorie option suitable for most dietary approaches.
Are tofu noodles good for weight loss?
Yes, tofu noodles can support weight loss efforts due to their low calorie density (95 kcal per 100g) combined with 5.5g of protein per serving, which promotes satiety and helps preserve muscle during calorie restriction.
Do tofu noodles contain iron?
Tofu noodles are exceptionally rich in iron, providing 120mg per 100g—or 667% of the daily value—making them one of the most iron-dense foods available.
Are tofu noodles suitable for vegans?
Yes, tofu noodles are completely plant-based and vegan-friendly, offering substantial protein and minerals without any animal-derived ingredients.
How should I store tofu noodles?
Store dry tofu noodles in a cool, dry pantry in an airtight container to maintain freshness; refrigerate cooked tofu noodles in an airtight container for up to 3-4 days, or freeze for longer storage.
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Nutrition data sourced from USDA FoodData Central. Track tofu noodles and thousands of other foods with the Gram app.