Beans & legumes
How much fiber is in tofu (firm)?
2.9 g
of fiber in 1/2 cup of tofu (firm) (126 g). That is a modest amount: 8% of a man’s daily target (38 g) and 12% of a woman’s (25 g).
How it compares
Tofu, firm ranks #26 of 32 beans & legumes and #129 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Baked beans, canned | 1/2 cup (127 g) | 5.2 g |
| Refried beans | 1/2 cup (126 g) | 4.7 g |
| Lupini beans, cooked | 1 cup (166 g) | 4.6 g |
| Tofu, firm | 1/2 cup (126 g) | 2.9 g |
| Peanuts, dry-roasted | 1 oz (28 g) | 2.4 g |
| Bean sprouts | 1 cup (104 g) | 1.9 g |
| Hummus | 2 tbsp (30 g) | 1.8 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Navy beans, cooked | 1 cup (182 g) | 19.1 g |
| Adzuki beans, cooked | 1 cup (230 g) | 16.8 g |
| French beans, cooked | 1 cup (177 g) | 16.6 g |
| Split peas, cooked | 1 cup (196 g) | 16.3 g |
Getting to your daily target
You would need about 8.6 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in tofu (firm)?
1/2 cup of tofu (firm) (126 g) contains 2.9 g of dietary fiber, according to USDA data. 100 g contains 2.3 g.
Is tofu high in fiber?
Good source of fiber. One serving gives 10% of the 28 g Daily Value used on US food labels. It ranks #26 of 32 beans & legumes in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 16426: “Tofu, raw, firm, prepared with calcium sulfate”. Fiber, total dietary: 2.3 g per 100 g. Serving weight 126 g. How we calculate.