Tofu

Tofu, extra firm, prepared with nigari

Nutrition facts per 100 g · edible portion

Soy

Serving size

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31 forms & preparations

HOUSE FOODS Premium Firm Tofu HOUSE FOODS Premium Soft Tofu MORI-NU, Tofu, silken, extra firm MORI-NU, Tofu, silken, firm MORI-NU, Tofu, silken, lite extra firm MORI-NU, Tofu, silken, lite firm MORI-NU, Tofu, silken, soft Tofu, dried-frozen (koyadofu) Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Tofu, extra firm, prepared with nigari Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Tofu, fried Tofu, fried, prepared with calcium sulfate Tofu, hard, prepared with nigari Tofu, raw, firm, prepared with calcium sulfate Tofu, raw, regular, prepared with calcium sulfate Tofu, salted and fermented (fuyu) Tofu, salted and fermented (fuyu), prepared with calcium sulfate Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Vitasoy USA Azumaya, Extra Firm Tofu Vitasoy USA Azumaya, Firm Tofu Vitasoy USA Azumaya, Silken Tofu Vitasoy USA Nasoya, Lite Silken Tofu Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm Vitasoy USA Organic Nasoya, Tofu Plus Firm Vitasoy USA, Nasoya Lite Firm Tofu Vitasoy USA, Organic Nasoya Extra Firm Tofu Vitasoy USA, Organic Nasoya Firm Tofu Vitasoy USA, Organic Nasoya Silken Tofu Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu

Vegan Keto-friendly Gluten-free Dairy-free Contains Soy

Dietary labels are inferred automatically from Tofu, extra firm, prepared with nigari's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

91 kcal Calories

20%

9.9 g Protein

2.0 g Carbs

5.8 g Fat

Good nutrient density 37/100

How many beneficial nutrients Tofu, extra firm, prepared with nigari delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Tofu, extra firm, prepared with nigari come from — the split across carbs, fat & protein.

91 kcal / serving

8% from carbs

Carbs 8%

2.0 g per serving
Fat 52%

5.8 g per serving
Protein 40%

9.9 g per serving

What Tofu, extra firm, prepared with nigari is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese33% Selenium24% Copper21% Protein20% Calcium13% Magnesium13% Phosphorus11% Iron10% Zinc10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	2.0 g	1%
Dietary Fiber	0.4 g	1%
Total Sugars	0.5 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	5.8 g	7%
Saturated Fat	0.5 g	3%
Monounsaturated Fat	4.3 g	—
Polyunsaturated Fat	0.5 g	—
Trans Fat	0.0 g	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Arachidic Acid	0.0 mg	—
Behenic Acid	0.0 mg	—
Gadoleic Acid	1,085.0 mg	—
Erucic Acid	0.0 mg	—
Arachidonic Acid	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	9.9 g	20%
Histidine	288.0 mg	—
Isoleucine	490.0 mg	—
Leucine	751.0 mg	—
Lysine	651.0 mg	—
Methionine	126.0 mg	—
Phenylalanine	481.0 mg	—
Threonine	404.0 mg	—
Tryptophan	154.0 mg	—
Valine	499.0 mg	—
Alanine	406.0 mg	—
Arginine	657.0 mg	—
Aspartic Acid	1,093.0 mg	—
Cystine	137.0 mg	—
Glutamic Acid	1,709.0 mg	—
Glycine	386.0 mg	—
Proline	533.0 mg	—
Serine	466.0 mg	—
Tyrosine	331.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.5 mg	1%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	4%
Riboflavin (B2)	0.0 mg	3%
Niacin (B3)	0.3 mg	2%
Vitamin B6	0.1 mg	4%
Folate (B9)	17.0 mcg	4%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.5 mg	9%

Minerals	Amount	% DV
Calcium	175.0 mg	13%
Iron	1.8 mg	10%
Magnesium	53.0 mg	13%
Phosphorus	136.0 mg	11%
Potassium	132.0 mg	3%
Sodium	8.0 mg	0%
Zinc	1.1 mg	10%
Copper	0.2 mg	21%
Manganese	0.8 mg	33%
Selenium	13.0 mcg	24%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.0 g	—

About Tofu, extra firm, prepared with nigari

Tofu, also called bean curd, is a versatile, protein-rich food made by curdling fresh soy milk and pressing the soft curds into solid white blocks, much the way cheese is made from dairy milk. A staple of East and Southeast Asian cooking for over two thousand years, it is sold in a range of textures, from silken and soft to firm and extra-firm, each suited to different dishes. Tofu has a mild, almost neutral taste that readily absorbs marinades, sauces, and seasonings, making it endlessly adaptable.

It is a valuable plant-based source of complete protein and is low in calories, supplying iron, calcium, and magnesium depending on how it is made. Firm tofu is cubed for stir-fries, grilled, pan-fried, and baked, while silken tofu is blended into soups, smoothies, sauces, and creamy desserts. Pressing out excess water helps it brown and soak up flavor. Choose tofu with a fresh smell and an intact package, and keep it refrigerated, storing leftover tofu submerged in fresh water and using it within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Tofu, extra firm, prepared with nigari?

There are 91 calories in 100 g of Tofu, extra firm, prepared with nigari, or about 83 calories in 0.2 block (91 g).

How much protein is in Tofu, extra firm, prepared with nigari?

Tofu, extra firm, prepared with nigari contains 9.9 g of protein per 100 g.

How many carbs are in Tofu, extra firm, prepared with nigari?

Tofu, extra firm, prepared with nigari has 2.0 g of carbohydrates per 100 g.

How much fat is in Tofu, extra firm, prepared with nigari?

Tofu, extra firm, prepared with nigari provides 5.8 g of total fat per 100 g.

What is Tofu, extra firm, prepared with nigari a good source of?

Tofu, extra firm, prepared with nigari is an excellent source of Manganese (33% DV), Selenium (24% DV), Copper (21% DV) and Protein (20% DV) and a good source of Calcium, Magnesium, Phosphorus, Iron and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.