Tofu

Tofu, hard, 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, hard, 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.

146 kcal Calories

25%

12.7 g Protein

4.4 g Carbs

13%

10.0 g Fat

Good nutrient density 33/100

How many beneficial nutrients Tofu, hard, 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, hard, prepared with nigari come from — the split across carbs, fat & protein.

146 kcal / serving

11% from carbs

Carbs 11%

4.4 g per serving
Fat 57%

10.0 g per serving
Protein 32%

12.7 g per serving

What Tofu, hard, 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).

Manganese46% Copper36% Selenium31% Calcium27% Protein25% Phosphorus18% Iron15% Zinc15% Magnesium13%

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	4.4 g	2%
Dietary Fiber	0.6 g	2%

Fats & Fatty Acids	Amount	% DV
Total Fat	10.0 g	13%
Saturated Fat	1.4 g	7%
Monounsaturated Fat	2.2 g	—
Polyunsaturated Fat	5.6 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	667.0 mg	—
Omega-6 Fatty Acids	4,971.0 mg	—
Myristic Acid	27.0 mg	—
Palmitic Acid	1,060.0 mg	—
Stearic Acid	356.0 mg	—
Palmitoleic Acid	27.0 mg	—
Oleic Acid	2,178.0 mg	—
Linoleic Acid	4,971.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	12.7 g	25%
Histidine	369.0 mg	—
Isoleucine	628.0 mg	—
Leucine	963.0 mg	—
Lysine	835.0 mg	—
Methionine	162.0 mg	—
Phenylalanine	617.0 mg	—
Threonine	517.0 mg	—
Tryptophan	198.0 mg	—
Valine	640.0 mg	—
Alanine	520.0 mg	—
Arginine	844.0 mg	—
Aspartic Acid	1,401.0 mg	—
Cystine	175.0 mg	—
Glutamic Acid	2,191.0 mg	—
Glycine	495.0 mg	—
Proline	684.0 mg	—
Serine	597.0 mg	—
Tyrosine	424.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	0.3 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	4%
Riboflavin (B2)	0.1 mg	6%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.0 mg	2%
Folate (B9)	22.0 mcg	6%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.0 mg	1%

Minerals	Amount	% DV
Calcium	345.0 mg	27%
Iron	2.8 mg	15%
Magnesium	53.0 mg	13%
Phosphorus	231.0 mg	18%
Potassium	146.0 mg	3%
Sodium	2.0 mg	0%
Zinc	1.7 mg	15%
Copper	0.3 mg	36%
Manganese	1.1 mg	46%
Selenium	16.8 mcg	31%

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

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.8 g	—

About Tofu, hard, 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, hard, prepared with nigari?

There are 146 calories in 100 g of Tofu, hard, prepared with nigari, or about 178 calories in 0.25 block (122 g).

How much protein is in Tofu, hard, prepared with nigari?

Tofu, hard, prepared with nigari contains 12.7 g of protein per 100 g.

How many carbs are in Tofu, hard, prepared with nigari?

Tofu, hard, prepared with nigari has 4.4 g of carbohydrates per 100 g.

How much fat is in Tofu, hard, prepared with nigari?

Tofu, hard, prepared with nigari provides 10.0 g of total fat per 100 g.

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

Tofu, hard, prepared with nigari is an excellent source of Manganese (46% DV), Copper (36% DV), Selenium (31% DV), Calcium (27% DV) and Protein (25% DV) and a good source of Phosphorus, Iron, Zinc and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.