How much potassium is in tofu?
Tofu has 201 mg of potassium per 3 oz (85 g) — about 4% of the 4,700 mg Daily Value. That's 237 mg per 100 g, roughly 0.5× a medium banana (~422 mg).
USDA FoodData Central · raw, firm · FDC 172475
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 3 oz (85 g) | 201 mg | 4% | 12 mg | 122 |
| 100 g | 237 mg | 5% | 14 mg | 144 |
| 1 oz (28 g) | 67 mg | 1% | 4 mg | 41 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 172475, SR Legacy). raw, firm.
Potassium is filed under produce in most people’s heads, so a block of tofu rarely gets credit — but it earns a little. A 3 oz serving of firm tofu (85 g) carries about 201 mg of potassium, which is roughly 4% of the 4,700 mg Daily Value and about 0.5× the potassium of a medium banana (~422 mg). On a per-100 g basis that’s 237 mg, and because a real portion is often a half-block or more, a full 8 oz block clears 530 mg — past a whole banana, in a food nobody pictures as a potassium source. It’s modest next to a potato, but it’s a genuine contributor, and the company it keeps is what makes it useful.
Why potassium plus low sodium matters
Potassium is the blood-pressure mineral. It works against sodium to help relax blood-vessel walls, which is why potassium-rich, lower-sodium eating patterns like DASH are associated with healthier blood pressure — and why most people, who fall short of the 4,700 mg target, are told to get more of it. Here tofu has a real edge: it supplies potassium while being naturally very low in sodium — about 12 mg per serving before you season it. That puts it firmly on the favorable side of the potassium-to-sodium ratio heart guidance cares about, which is more than you can say for many processed or salted protein options. (One note for context, not alarm: people with kidney disease are sometimes advised to limit potassium, so this is reference data rather than medical advice.)
A complete protein that also brings potassium
The honest framing is that tofu isn’t a potassium food the way a banana or a potato is — it’s a complete protein that also brings potassium, with a couple of bonuses stacked on top. The same 3 oz that delivers ~201 mg of potassium also carries about 15 g of complete protein and, when it’s set with calcium sulfate like this USDA entry, a substantial dose of calcium (around 683 mg per 100 g). So a tofu-based meal quietly covers a protein target, adds calcium most plant proteins lack, nudges potassium higher, and keeps sodium low — a genuinely favorable package even if no single number is a chart-topper.
For the full muscle-and-mineral side of the same block, see protein in tofu.
Packaged tofu & tempeh options, graded
Prefer something off the shelf? Here are the best-graded tofu & tempeh in our catalog — each scored on our transparent Labelgrade.
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Labelgrade 86/100 · 14 g protein
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Labelgrade 84/100 · 9 g protein
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Frequently Asked Questions
How much potassium is in a 3 oz serving of tofu?
About 201 mg of potassium in a 3 oz serving (85 g) of firm tofu, which is 237 mg per 100 g (USDA FDC 172475). A full 8 oz block holds roughly 538 mg.
What percent of the daily value for potassium is that?
About 4% of the FDA Daily Value of 4,700 mg per 3 oz serving — closer to 11% for a whole 8 oz block. It's a modest but real contribution from a protein food, and it comes with very little sodium, which is the part that makes it count.
How does tofu's potassium compare to a banana?
A 3 oz serving of firm tofu has about 201 mg, roughly 0.5× the potassium of a medium banana (~422 mg). A full 8 oz block edges past one banana — so a tofu-based meal carries more potassium than most people would guess from a soft white food.
Why does potassium matter, and does tofu's low sodium help?
Potassium is the blood-pressure mineral — it counterbalances sodium to help relax blood-vessel walls, which is why DASH-style eating ties potassium to healthier blood pressure. Tofu helps on both sides of that ratio: it supplies potassium while being naturally very low in sodium (about 12 mg per serving, USDA FDC 172475). This is general nutrition information, not medical advice.
Is tofu a good source of potassium?
It's a moderate source — below beans, potatoes, and bananas, but a genuine contributor, especially per block. Its real edge is the package: ~201 mg of potassium per serving alongside ~15 g of complete protein, ~683 mg of calcium per 100 g (when calcium-set), and almost no sodium.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 172475 ('Tofu, raw, firm, prepared with calcium sulfate,' SR Legacy). We re-verify reference pages periodically and update when USDA revises its data.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.