Tofu yogurt
FDC 167722cup (262 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 63 · +0 vs Legumes & beans medianTofu yogurt, a soy-based, dairy-free yogurt alternative, scores 63 of 100, a Good band, ranking 30th of 60 in Legumes & beans. Its nutrient profile is modest compared to other soy foods, with magnesium the only standout, reaching a good 10% DV, and carbohydrate leading the macros rather than the protein more typical of soy foods.
It is eaten the way dairy yogurt is, spooned into a bowl with fruit or granola, or used as a base for dressings and dips, and a 1 cup serving (262 grams) is the standard measure. It is fairly light at 94 calories and 3.5 grams of protein per 100 grams, notably less protein-dense than firm tofu, with sugar kept low at 1.24 grams and sodium at 35 milligrams. This matches the category's own median score, placing it right in the middle of the legume and bean field.
See how this score is calculated, build a plate around tofu yogurt, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | 5% |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 35 mg | 2% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 0.2 g | 1% |
| Sugars | 1.2 g | |
| Protein | 3.5 g | 7% |
| Potassium | 47 mg | 1% |
| Calcium | 118 mg | 9% |
| Iron | 1.1 mg | 6% |
| Magnesium | 40 mg | 10% |
| Vitamin C | 2.5 mg | 3% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.31 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | 12% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 92 mg | 4% |
| Carbohydrate | 42 g | 15% |
| Dietary fiber | 0.52 g | 2% |
| Sugars | 3.2 g | |
| Protein | 9.2 g | 18% |
| Potassium | 123 mg | 3% |
| Calcium | 309 mg | 24% |
| Iron | 2.8 mg | 15% |
| Magnesium | 105 mg | 25% |
| Vitamin C | 6.6 mg | 7% |
| Vitamin A | 5.2 µg | 1% |
| Vitamin E | 0.81 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 167722Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Veggie burgers or soyburgers, unpreparedDensity 64 vs 63Tofu, friedDensity 66 vs 63OkaraDensity 66 vs 63Original analysis by NutriVerdict
In the kitchen and how to use it
Tofu yogurt is a soy-based alternative to dairy yogurt, made by culturing blended tofu or soy milk to produce a smooth, tangy, spoonable product with a texture similar to conventional yogurt, though often slightly thinner or grainier depending on the brand. It is eaten the same way dairy yogurt is, spooned over granola and fruit for breakfast, blended into smoothies, or used as a base for dips by stirring in herbs, garlic, or lemon. Its mild, tangy flavor takes well to sweeteners like honey or maple syrup, or to savory additions like cucumber and dill for a tzatziki-style dip, and it can be swapped into most recipes that call for plain yogurt.
Store tofu yogurt in the refrigerator and check the use-by date, as with any cultured product, and stir before serving since some separation can occur. A typical serving is about 1 cup (262 g). Per 100 g, tofu yogurt has 94 calories, 3.5 g of protein, and 1.24 g of sugar, a relatively light option to spoon into a meal alongside fruit or granola. It also provides a small amount of magnesium at 10% DV per 100 g and is low in sodium at 35 mg per 100 g, making it a mild addition to breakfasts or dips for those choosing a soy-based yogurt.
Frequently asked questions about tofu yogurt
How many calories are in tofu yogurt?
Tofu yogurt has 94 calories per 100 g, with 3.5 g of protein and 16 g of carbohydrate.
Is tofu yogurt low in sugar?
Yes, it has 1.24 g of sugar per 100 g, a relatively low amount compared to many flavored dairy yogurts.
How do you use tofu yogurt?
It can be eaten the same way as dairy yogurt, spooned over granola and fruit, blended into smoothies, or stirred with herbs and lemon for a savory dip.