Tofu (extra firm, prepared with nigari) nutrition facts
100 grams of tofu, extra firm, prepared with nigari contain 83 calories, 10 g of protein, 1.2 g of carbohydrates and 5.3 g of fat. It is an excellent source of manganese (29% DV), selenium (24% DV), calcium (22% DV) and copper (22% DV). Most of its calories (51%) come from fat.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese29%
- Selenium24%
- Calcium22%
- Copper22%
- Protein20%
- Pantothenic acid (B5)17%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Vitamin K | 2.8 µg | 2% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.24 mg | 2% |
| Pantothenic acid (B5) | 0.84 mg | 17% |
| Vitamin B6 | 0.08 mg | 5% |
| Folate | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 282 mg | 22% |
| Iron | 2.04 mg | 11% |
| Potassium | 130 mg | 3% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 111 mg | 9% |
| Zinc | 1.07 mg | 10% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.67 mg | 29% |
| Selenium | 13 µg | 24% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 1.32 g | - |
| Polyunsaturated fat | 2.66 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 82.3 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other legumes and legume products
| Per 100 g | Tofu (extra firm, prepared with nigari) | Category average | Difference |
|---|---|---|---|
| Calories | 83 | 202 | -59% |
| Protein | 9.98 g | 13.8 g | -28% |
| Total carbohydrate | 1.18 g | 21.8 g | -95% |
| Total fat | 5.26 g | 7.65 g | -31% |
| Dietary fiber | 1 g | 6.56 g | -85% |
| Total sugars | 0.71 g | 4.05 g | -82% |
| Sodium | 4 mg | 271 mg | -99% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 174290. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.