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[N]extrient

Tofu Hard Prepared with Nigari

SR Legacy·Comprehensive Reference Data

Tofu, hard, prepared with nigari

Legumes and Legume Products

Macronutrients distribute relatively evenly across protein (12.7g), fat (10g), and carbohydrates (4.4g) per 100g. At 145 calories per 100g, Tofu Hard Prepared with Nigari offers moderate energy density suitable for balanced meals. With only 2mg of sodium, Tofu Hard Prepared with Nigari is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Tofu Hard Prepared with Nigari delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories145KCAL
Protein12.7G
Fat10G
Carbs4.4G
Fiber0.6G

Calorie Distribution

158kcal
  • Protein32%12.7 g
  • Fat57%10 g
  • Carbs11%4.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water71.1G
Energy145KCAL
Protein12.7G
Total lipid (fat)10.0G
Carbohydrate, by difference4.4G
Fiber, total dietary0.60G
Cholesterol0MG
Vitamin C, total ascorbic acid0.30MG
Thiamin0.04MG
Riboflavin0.08MG
Niacin0.64MG
Vitamin B-60.04MG
Folate, total22.0UG
Vitamin B-120UG
Vitamin D (D2 + D3)0UG
Calcium, Ca345MG
Iron, Fe2.8MG
Magnesium, Mg53.0MG
Phosphorus, P231MG
Potassium, K146MG
Sodium, Na2.0MG
Zinc, Zn1.7MG
Copper, Cu0.33MG
Manganese, Mn1.1MG
Selenium, Se16.8UG
Energy609kJ
Ash1.8G
Pantothenic acid0.04MG
Folic acid0UG
Folate, food22.0UG
Folate, DFE22.0UG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated1.4G
SFA 14:00.03G
SFA 16:01.1G
SFA 18:00.36G
Fatty acids, total monounsaturated2.2G
MUFA 16:10.03G
MUFA 18:12.2G
Fatty acids, total polyunsaturated5.6G
PUFA 18:25.0G
PUFA 18:30.67G
Fatty acids, total trans0G
Tryptophan0.19G
Threonine0.63G
Isoleucine0.68G
Leucine1.1G
Lysine0.71G
Methionine0.17G
Cystine0.05G
Phenylalanine0.67G
Tyrosine0.56G
Valine0.70G
Arginine1.1G
Histidine0.35G
Alanine0.62G
Aspartic acid1.6G
Glutamic acid2.6G
Glycine0.59G
Proline0.87G
Serine0.81G

Common Serving Sizes

ServingCalProteinFatCarbs
block (122g)17715.5g12.2g5.4g

Scaled from Tofu Hard Prepared with Nigari's per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Tofu Prepared with Calcium Sulfate (Fried)

270 kcal18.82g protein

Tofu Firm Prepared with Calcium Sulfate and Magnesium Chloride (nigari)

78 kcal9.04g protein

Tofu Soft Prepared with Calcium Sulfate and Magnesium Chloride (nigari)

61 kcal7.17g protein

Tempeh (Cooked)

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Tofu (Fried)

270 kcal18.82g protein

Tofu Extra Firm Prepared with Nigari

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Nutrient Highlights

  • Tofu Hard Prepared with Nigari is a excellent source of Calcium (27% DV) — see top foods ranked by Calcium
  • Tofu Hard Prepared with Nigari is a excellent source of Protein (25% DV) — see top foods ranked by Protein
  • Tofu Hard Prepared with Nigari is a good source of Iron (15% DV) — see top foods ranked by Iron
  • Tofu Hard Prepared with Nigari is a good source of Zinc (15% DV) — see top foods ranked by Zinc
  • Tofu Hard Prepared with Nigari is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • Tofu Hard Prepared with Nigari is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top 4% (#330 of 8,262)
  • Magnesium: top 13% (#1,074 of 8,262)
  • Iron: top 20% (#1,652 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories145
% Daily Value*
Total Fat 10.0G13%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 4.4G2%
Dietary Fiber 0.60G2%
Total Sugars 0
Protein 12.7G25%
Vitamin D 0UG0%
Calcium 345MG27%
Iron 2.8MG15%
Potassium 146MG3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174291.

View on USDA FoodData Central →