Legumes • Deep Nutrition Analytics
Tofu, extra firm, prepared with nigari
Tofu, extra firm, prepared with nigari is a legumes providing 83 kcal per 100g serving, primarily fueled by protein (10g) for structured dietary protein for cellular and muscle maintenance. It contributes substantial micronutrient density, highlighted by Manganese at 29% of the standard daily value (0.666 mg). Featuring a modest calorie density of 0.8 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 10 g
- Carbohydrates
- 1.2 g
- Fat
- 5.3 g
- Fiber
- 1 g
Carbohydrate Quality & Sustained Energy
Tofu, extra firm, prepared with nigari delivers 1.2g of carbohydrates balanced with 1g of fiber, yielding 0.2g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 10 g |
| Energy | 349 kJ |
| Fiber, total dietary | 1 g |
| Total lipid (fat) | 5.3 g |
| Carbohydrate, by difference | 1.2 g |
| Energy | 83 kcal |
| Total Sugars | 0.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.7 mg |
| Selenium | 13 µg |
| Copper | 0.2 mg |
| Calcium | 282 mg |
| Iron | 2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 2.8 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin E (alpha-tocopherol) | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2 mg |
| Magnesium, Mg | 35 mg |
| Phosphorus, P | 111 mg |
| Sodium, Na | 4 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.7 mg |
| Calcium, Ca | 282 mg |
| Potassium, K | 130 mg |
| Zinc, Zn | 1.1 mg |
| Selenium, Se | 13 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 17:0 | 0 g |
| Fatty acids, total saturated | 0.9 g |
| MUFA 17:1 | 0 g |
| MUFA 15:1 | 0 g |
| Riboflavin | 0 mg |
| Folate, total | 9 µg |
| SFA 14:0 | 0 g |
| Folate, food | 9 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.5 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.4 g |
| Alanine | 0.4 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.4 g |
| Proline | 0.6 g |
| Ash | 1.3 g |
| SFA 16:0 | 0.6 g |
| SFA 18:0 | 0.3 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 1.3 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| MUFA 18:1 | 1.3 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.3 g |
| Niacin | 0.2 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 33 mg |
| Folate, DFE | 9 µg |
| Isoleucine | 0.5 g |
| Leucine | 0.8 g |
| Lysine | 0.5 g |
| Cystine | 0 g |
| Valine | 0.5 g |
| Arginine | 0.8 g |
| Histidine | 0.2 g |
| Aspartic acid | 1.2 g |
| Serine | 0.6 g |
| Water | 82.3 g |
| Thiamin | 0 mg |
Nutritional Highlights & Outliers
Bone Density Support
Supplies 282 mg of calcium (22% DV), reinforcing skeletal integrity, dental strength, and vascular signaling.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- block91 g
Compare Tofu, extra firm, prepared with nigari with Category Peers
HOUSE FOODS Premium Firm Tofu vs Tofu, extra firm, prepared with nigari
Compared to HOUSE FOODS Premium Firm Tofu, Tofu, extra firm, prepared with nigari has 8% less protein and 2% lower calories per 100g.
Vitasoy USA, Organic Nasoya Firm Tofu vs Tofu, extra firm, prepared with nigari
Compared to Vitasoy USA, Organic Nasoya Firm Tofu, Tofu, extra firm, prepared with nigari has 49% less carbohydrates and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Tofu, extra firm, prepared with nigari?
A standard 100-gram serving of Tofu, extra firm, prepared with nigari contains 83 calories (347 kJ), alongside 10g of protein, 1.2g of carbohydrates, and 5.3g of fat.
In common serving sizes:- 91g (block): ~76 kcal
Is Tofu, extra firm, prepared with nigari suitable for a keto or low-carb diet?
Yes. With only 0.2g of net carbs per 100g (1.2g total carbohydrates minus 1g dietary fiber), Tofu, extra firm, prepared with nigari is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Tofu, extra firm, prepared with nigari?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Tofu, extra firm, prepared with nigari are:
- Manganese: 0.666 mg (29% of your daily value)
- Selenium: 13 µg (24% of your daily value)
- Copper: 0.2 mg (22% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174290).