Tofu (hard, prepared with nigari) nutrition facts
100 grams of tofu, hard, prepared with nigari contain 145 calories, 13 g of protein, 4.4 g of carbohydrates and 10 g of fat. It is an excellent source of manganese (46% DV), copper (36% DV), selenium (31% DV) and calcium (27% DV). Most of its calories (57%) 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
- Manganese46%
- Copper36%
- Selenium31%
- Calcium27%
- Protein25%
- Phosphorus18%
% 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 C | 0.3 mg | 0% |
| Thiamin (B1) | 0.04 mg | 4% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 0.64 mg | 4% |
| Pantothenic acid (B5) | 0.04 mg | 1% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 22 µg | 6% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 345 mg | 27% |
| Iron | 2.75 mg | 15% |
| Potassium | 146 mg | 3% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 231 mg | 18% |
| Zinc | 1.66 mg | 15% |
| Copper | 0.33 mg | 36% |
| Manganese | 1.05 mg | 46% |
| Selenium | 16.8 µg | 31% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 2.2 g | - |
| Polyunsaturated fat | 5.64 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 71.1 g | - |
How it compares to other legumes and legume products
| Per 100 g | Tofu (hard, prepared with nigari) | Category average | Difference |
|---|---|---|---|
| Calories | 145 | 202 | -28% |
| Protein | 12.7 g | 13.8 g | -8% |
| Total carbohydrate | 4.39 g | 21.8 g | -80% |
| Total fat | 9.99 g | 7.65 g | +31% |
| Dietary fiber | 0.6 g | 6.56 g | -91% |
| Sodium | 2 mg | 271 mg | -99% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 174291. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.