Tofu
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Nutrition facts per 100 g · edible portion
Soy31 forms & preparations
Dietary labels are inferred automatically from Tofu, firm, prepared with calcium sulfate and magnesium chloride (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.
Very good nutrient density 39/100
How many beneficial nutrients Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari) come from — the split across carbs, fat & protein.
9% from carbs
-
Carbs 9%1.7 g per serving
-
Fat 49%4.2 g per serving
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Protein 43%8.2 g per serving
What Tofu, firm, prepared with calcium sulfate and magnesium chloride (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).
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 | 1.7 g | |
| Dietary Fiber | 0.9 g | |
| Total Sugars | 0.6 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 4.2 g | |
| Saturated Fat | 0.9 g | |
| Monounsaturated Fat | 1.2 g | — |
| Polyunsaturated Fat | 1.8 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 181.0 mg | — |
| Omega-6 Fatty Acids | 1,598.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 15.0 mg | — |
| Palmitic Acid | 616.0 mg | — |
| Stearic Acid | 218.0 mg | — |
| Arachidic Acid | 0.0 mg | — |
| Behenic Acid | 0.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 1,095.0 mg | — |
| Gadoleic Acid | 25.0 mg | — |
| Erucic Acid | 7.0 mg | — |
| Linoleic Acid | 1,598.0 mg | — |
| Arachidonic Acid | 4.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 8.2 g | |
| Histidine | 225.0 mg | — |
| Isoleucine | 444.0 mg | — |
| Leucine | 728.0 mg | — |
| Lysine | 462.0 mg | — |
| Methionine | 110.0 mg | — |
| Phenylalanine | 437.0 mg | — |
| Threonine | 411.0 mg | — |
| Tryptophan | 123.0 mg | — |
| Valine | 455.0 mg | — |
| Alanine | 405.0 mg | — |
| Arginine | 716.0 mg | — |
| Aspartic Acid | 1,066.0 mg | — |
| Cystine | 30.0 mg | — |
| Glutamic Acid | 1,721.0 mg | — |
| Glycine | 384.0 mg | — |
| Proline | 567.0 mg | — |
| Serine | 531.0 mg | — |
| Tyrosine | 367.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.2 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 2.4 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.1 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 19.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg | |
| Choline | 28.1 mg | |
| Betaine | 0.4 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 201.0 mg | |
| Iron | 1.6 mg | |
| Magnesium | 37.0 mg | |
| Phosphorus | 121.0 mg | |
| Potassium | 148.0 mg | |
| Sodium | 12.0 mg | |
| Zinc | 0.8 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.6 mg | |
| Selenium | 9.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.0 g | — |
About Tofu, firm, prepared with calcium sulfate and magnesium chloride (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, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
There are 70 calories in 100 g of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), or about 64 calories in 0.2 block (91 g).
How much protein is in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 8.2 g of protein per 100 g.
How many carbs are in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.7 g of carbohydrates per 100 g.
How much fat is in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provides 4.2 g of total fat per 100 g.
What is Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) a good source of?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is an excellent source of Manganese (27% DV) and Copper (24% DV) and a good source of Selenium, Protein, Calcium and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.
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Compare Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) with…
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Soybeans, mature seeds, sprouted, cooked, steamed
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Soy sauce made from soy and wheat (shoyu)
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Soy flour, full-fat, raw, crude protein basis (N x 6.25)
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Soy meal, defatted, raw, crude protein basis (N x 6.25)
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash