Tofuhard, prepared with nigari
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Nutrition Facts
Serving size0.25 block (122 g)
Amount per serving
Calories
% Daily Value*
Total Fat 12 g16%
Saturated Fat 1.8 g9%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 2.4 mg0%
Total Carbohydrate 5.4 g2%
Dietary Fiber 0.73 g3%
Total Sugars —
Protein 15 g
Vitamin D 0 mcg0%
Calcium 421 mg32%
Iron 3.4 mg19%
Potassium 178 mg4%
* 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. “—” = no data.
All nutrients
Per 0.25 block (122 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 177 kcal | 145 kcal | ||
| Protein | 15 g | 31% | 13 g | |
| Carbohydrate | 5.4 g | 2% | 4.4 g | |
| Fiber | 0.73 g | 3% | 0.6 g | |
| Total sugars | — | — | — | |
| Total fat | 12 g | 16% | 10 g | |
| Saturated fat | 1.8 g | 9% | 1.4 g | |
| Monounsaturated fat | 2.7 g | 2.2 g | ||
| Polyunsaturated fat | 6.9 g | 5.6 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | — | — | — | |
| Vitamin C | 0.37 mg | 0% | 0.3 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | — | — | — | |
| Vitamin K | — | — | — | |
| Thiamin (B1) | 0.05 mg | 4% | 0.04 mg | |
| Riboflavin (B2) | 0.09 mg | 7% | 0.08 mg | |
| Niacin (B3) | 0.78 mg | 5% | 0.64 mg | |
| Vitamin B6 | 0.05 mg | 3% | 0.04 mg | |
| Folate (DFE) | 27 mcg | 7% | 22 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.05 mg | 1% | 0.04 mg | |
| Choline | — | — | — | |
| Minerals | ||||
| Calcium | 421 mg | 32% | 345 mg | |
| Iron | 3.4 mg | 19% | 2.8 mg | |
| Magnesium | 65 mg | 15% | 53 mg | |
| Phosphorus | 282 mg | 23% | 231 mg | |
| Potassium | 178 mg | 4% | 146 mg | |
| Sodium | 2.4 mg | 0% | 2 mg | |
| Zinc | 2 mg | 18% | 1.7 mg | |
| Copper | 0.4 mg | 44% | 0.33 mg | |
| Manganese | 1.3 mg | 56% | 1.1 mg | |
| Selenium | 20 mcg | 37% | 17 mcg | |
| Other | ||||
| Omega-3 ALA | 0.81 g | 51% | 0.67 g | |
| Omega-3 EPA | — | — | — | |
| Omega-3 DHA | — | — | — | |
| Water | 87 g | 71 g | ||
| Alcohol | — | — | — | |
| Caffeine | — | — | — | |
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of tofu
- Tofuextra firm, prepared with nigari76 kcal per 0.2 blockRich in Manganese
- Tofufirm, prepared with calcium sulfate and magnesium chloride (nigari)71 kcal per 0.2 blockRich in Manganese
- Tofusoft, prepared with calcium sulfate and magnesium chloride (nigari)71 kcal per 0.25 blockRich in Copper
- Tofufried, prepared with calcium sulfate35 kcal per 1 piece
- Tofuraw, firm, prepared with calcium sulfate117 kcal per 0.25 blockRich in Calcium
- Tofuraw, regular, prepared with calcium sulfate88 kcal per 0.25 blockRich in Iron
- Tofudried-frozen (koyadofu), prepared with calcium sulfate80 kcal per 1 pieceRich in Calcium
- Tofusalted and fermented (fuyu), prepared with calcium sulfate13 kcal per 1 blockRich in Calcium
Nutritionally similar foods
- Vitasoy USA Organic Nasoya SproutedTofu Plus Super Firm98 kcal per 3 ozRich in Protein
- Vitasoy USAOrganic Nasoya Super Firm Cubed Tofu118 kcal per 100 gRich in Protein
- Vitasoy USA AzumayaExtra Firm Tofu88 kcal per 100 gRich in Protein
- HOUSE FOODS Premium Firm Tofu 48 kcal per 2 ozRich in Protein
- Soybeancurd cheese340 kcal per 1 cupRich in Magnesium
- Vitasoy USA Organic NasoyaSoft Tofu70 kcal per 100 gRich in Protein
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.