FiberKit
How much fiber is in firm tofu?
1.1 gfiber in ½ cup (126 g)
That’s 4% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 1.1 g
- Daily Value
- 4%
- Per 100 g
- 0.9 g
- In beans and legumes
- #22 of 22
Soluble and insoluble fiber
Soluble 0.5 g (40%)Insoluble 0.7 g (60%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit. Soybeans, edamame and tempeh count as the same plant.
Swap for more fiber
Compared with other beans and legumes
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Navy beans½ cup, cooked | ½ cup, cooked | 9.6 g | 34% | |
| 2 |  Adzuki beans½ cup, cooked | ½ cup, cooked | 8.4 g | 30% | |
| 3 |  Split peas½ cup, cooked | ½ cup, cooked | 8.1 g | 29% | No split data |
| 4 |  Lentils½ cup, cooked | ½ cup, cooked | 7.8 g | 28% | |
| 5 | Pinto beans½ cup, cooked | ½ cup, cooked | 7.7 g | 28% | |
| 22 |  Tofu, firm½ cup | ½ cup | 1.1 g | 4% |
Questions
How much fiber is in firm tofu?
Firm tofu has 1.1 g of fiber in ½ cup (126 g), 4% of the Daily Value. That’s 0.9 g of fiber per 100 g.
Is firm tofu high in fiber?
Not especially. One serving gives 4% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in firm tofu soluble or insoluble?
Both. A serving has 0.5 g of soluble and 0.7 g of insoluble fiber, so it’s 40% soluble.
How does firm tofu compare with other beans and legumes?
It ranks #22 of 22 beans and legumes in FiberKit by fiber per serving. Navy beans leads with 9.6 g in ½ cup, cooked.
What’s a higher-fiber swap for firm tofu?
Tempeh has 6 g in 3 oz. That’s 4.9 g more than a serving of firm tofu. Also try soybeans (5.2 g) or edamame (4.1 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 172448. Values are for the serving shown and vary with variety and cooking.