FiberUp
How much fiber is in tofu?
Tofu has 1.1 g of fiber per 1/2 cup (126 g). That is 4% of the 28 g daily value and a low amount for a legume. Per 100 g it works out to 0.9 g, which ranks 17 of 17 legumes in the FiberUp database. About 36% of that fiber is soluble and 64% insoluble. It would take 23 servings to reach the 25 g adequate intake for women and 35 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About tofu and fiber
Tofu is pressed soy curd, and most of the bean's fiber is left behind in the pressing. It is a protein source, not a fiber source, at about 1 gram per half cup.
How tofu compares to other legumes
Per typical serving. The highest legume in the database is navy beans at 9.6 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Black-Eyed Peas | 1/2 cup cooked | 5.6 g | 6.5 g | 20% |
| Refried Beans | 1/2 cup | 5.4 g | 4.3 g | 19% |
| Edamame | 1/2 cup | 4 g | 5.1 g | 14% |
| Tempeh | 1/2 cup | 4 g | 4.8 g | 14% |
| Falafel | 3 small patties | 2.5 g | 4.9 g | 9% |
| Hummus | 2 tbsp | 1.4 g | 4.7 g | 5% |
| Tofu | 1/2 cup | 1.1 g | 0.9 g | 4% |
Servings to reach a daily goal
servings of tofu to reach 25 g, the adequate intake for adult women
servings of tofu to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for tofu
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Tofu, raw, firm, prepared with calcium sulfate | 2.3 g | – | – |
| Tofu, raw, regular, prepared with calcium sulfate | 0.3 g | – | – |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 0.9 g | – | – |
Frequently asked questions
How much fiber is in tofu?
Is tofu high in fiber?
Is the fiber in tofu soluble or insoluble?
How many servings of tofu would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.