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Last updated: Aug 9, 2026

Cosi

Tofu, Plain

Breakfast, Snacks, & TofuPopular

Cosi Tofu, Plain is fat-leaning, with about 71% of macro calories from fat. Each serving has 150 calories, 10g protein, 1g carbs, and 12g fat, making it a lighter restaurant option to compare with larger meals.

3 oz

Serving Size

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150

Calories

Per serving

10 g

Protein

1 g

Carbs

12 g

Fat

Nutrition Facts

Amount per serving

Calories150 kcal

% Daily Value*

Total Fat 12 g15%

Saturated Fat 1.5 g8%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 310 mg13%

Total Carbohydrate 1 g0%

Dietary Fiber 0 g0%

Total Sugars 7 g—

Protein 10 g20%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

150

kcal

Protein10 g (26%)

Carbs1 g (3%)

Fat12 g (71%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density6.7/10

26% of macro calories come from protein.

Satiety index7.1/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate38 min walk

About 15 minutes of running for these calories.

Key Nutrients

Protein 10 g20%

Fiber 0 g0%

Sodium 310 mg13%

Sugars 7 g—

Saturated Fat 1.5 g8%

How we calculate these values

Diet Compatibility

High protein6.7/10 protein density from 10g protein and 150 calories.Yes

Lower carb1g carbs per serving.Yes

Low fat12g total fat per serving.No

High sugar7g total sugars per serving.No

High sodium310mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Tofu, Plain has 530 fewer calories than Adobo Chicken With Avocado Bowl and 17g less protein. Compare

Tofu, Plain has 270 fewer calories than Adobo Lime Chicken Salad and 10g less protein. Compare

Adobo Chicken With Avocado Bowl680 kcal · 27 g proteinAdobo Lime Chicken Salad420 kcal · 20 g proteinBBQ Stix & Bits260 kcal · 6 g proteinBacon Turkey Cheddar Sandwich642 kcal · 39 g proteinBacon, Egg & Cheese Bagel670 kcal · 33 g proteinBagel, Asiago300 kcal · 11 g protein

Compare with Adobo Chicken With Avocado Bowl

Tofu, Plain Compared With Nearby Items

Cosi Tofu, Plain is listed in the Breakfast, Snacks, & Tofu category with 150 calories, 10g protein, 1g carbs, and 12g fat per serving.

Data Source and Methodology

Nutrition values for Tofu, Plain are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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