Legumes • Deep Nutrition Analytics
Tofu, hard, prepared with nigari
As a recognized legumes, Tofu, hard, prepared with nigari delivers 145 calories per 100g, with energy primarily anchored by fat (10g) to support daily activity. It contributes substantial micronutrient density, highlighted by Manganese at 46% of the standard daily value (1.05 mg). While caloric density is concentrated at 1.5 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 12.7 g
- Carbohydrates
- 4.4 g
- Fat
- 10 g
- Fiber
- 0.6 g
Carbohydrate Quality & Sustained Energy
Tofu, hard, prepared with nigari delivers 4.4g of carbohydrates balanced with 0.6g of fiber, yielding 3.8g 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 |
|---|---|
| Carbohydrate, by difference | 4.4 g |
| Energy | 145 kcal |
| Protein | 12.7 g |
| Energy | 609 kJ |
| Fiber, total dietary | 0.6 g |
| Total lipid (fat) | 10 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.1 mg |
| Copper | 0.3 mg |
| Selenium | 16.8 µg |
| Calcium | 345 mg |
| Phosphorus | 231 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 0.3 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 53 mg |
| Phosphorus, P | 231 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 1.1 mg |
| Calcium, Ca | 345 mg |
| Potassium, K | 146 mg |
| Zinc, Zn | 1.7 mg |
| Selenium, Se | 16.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 22 µg |
| Isoleucine | 0.7 g |
| Leucine | 1.1 g |
| Lysine | 0.7 g |
| Cystine | 0 g |
| Valine | 0.7 g |
| Arginine | 1.1 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.6 g |
| Serine | 0.8 g |
| Tryptophan | 0.2 g |
| Threonine | 0.6 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.6 g |
| Alanine | 0.6 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.6 g |
| Proline | 0.9 g |
| Ash | 1.8 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 22 µg |
| Folate, food | 22 µg |
| Fatty acids, total saturated | 1.4 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Water | 71.1 g |
| Niacin | 0.6 mg |
| Pantothenic acid | 0 mg |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.4 g |
| MUFA 18:1 | 2.2 g |
| PUFA 18:2 | 5 g |
| PUFA 18:3 | 0.7 g |
| Fatty acids, total monounsaturated | 2.2 g |
| Fatty acids, total polyunsaturated | 5.6 g |
Nutritional Highlights & Outliers
Bone Density Support
Supplies 345 mg of calcium (27% DV), reinforcing skeletal integrity, dental strength, and vascular signaling.
Nutrient Density Payload
Contains 7 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- block122 g
Compare Tofu, hard, prepared with nigari with Category Peers
Tofu, raw, firm, prepared with calcium sulfate vs Tofu, hard, prepared with nigari
Compared to Tofu, raw, firm, prepared with calcium sulfate, Tofu, hard, prepared with nigari has 27% less protein and 1% higher calories per 100g.
Soybean, curd cheese vs Tofu, hard, prepared with nigari
Compared to Soybean, curd cheese, Tofu, hard, prepared with nigari has 2% more protein and 4% lower calories per 100g.
Frequently Asked Questions
How many calories are in Tofu, hard, prepared with nigari?
A standard 100-gram serving of Tofu, hard, prepared with nigari contains 145 calories (607 kJ), alongside 12.7g of protein, 4.4g of carbohydrates, and 10g of fat.
In common serving sizes:- 122g (block): ~177 kcal
Is Tofu, hard, prepared with nigari suitable for a keto or low-carb diet?
Yes, in moderation. Tofu, hard, prepared with nigari contains 3.8g of net carbs per 100g (4.4g carbs minus 0.6g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Tofu, hard, prepared with nigari?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Tofu, hard, prepared with nigari are:
- Manganese: 1.05 mg (46% of your daily value)
- Copper: 0.328 mg (36% of your daily value)
- Selenium: 16.8 µg (31% 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 174291).