Tofu

as eaten · per 100 g: 144 kcal · 17.3 g protein · 2.3 g fiber

satiety per calorie · 0–100 · not a virtue scale

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

44% of kcal

71% water

16 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Per

Calories: 144
Protein: (44%); 17 g
Fat: (49%); 9 g
Carbohydrates: (7%); 3 g
of which sugar: 0 g
Fiber: 2 g
Sodium: 14 mg

Percentages are the share of calories from each macronutrient.

Better in this aisle

Plant protein

Higher-scoring plant protein, ranked by fullness per calorie.

Compare Tofu with another food

Per 100 g. Source: usda-sr-legacy #172475 — listed by USDA as “Tofu, raw, firm, prepared with calcium sulfate”. Every number is traceable, every score recomputable. Star food — filling for its calories, and enough protein to anchor a meal. The score measures satiety per calorie. It is not a virtue scale, and no food here is forbidden. How the score works.