Tofu, hard, prepared with nigari

Per 100g · Legumes and Legume Products · USDA SR Legacy

145

Calories

12.7g

Protein

4.39g

Carbs

9.99g

Fat

Macro Distribution (kcal)

Protein 32%
Carbs 11%
Fat 57%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 145 kcal —
Macronutrients
Water 71.1 g —
Protein 12.7 g
25% (High)
Total lipid (fat) 9.99 g
13% (Moderate)
Carbohydrate, by difference 4.39 g
2% (Low)
Fiber, total dietary 0.600 g
2% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 1.45 g
7% (Low)
Fatty acids, total monounsaturated 2.20 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0.300 mg
0% (Low)
Thiamin (Vitamin B1) 0.042 mg
3% (Low)
Riboflavin (Vitamin B2) 0.077 mg
6% (Low)
Niacin (Vitamin B3) 0.639 mg
4% (Low)
Pantothenic acid (Vitamin B5) 0.037 mg
1% (Low)
Vitamin B-6 — Pyridoxine 0.039 mg
2% (Low)
Biotin (Vitamin B7) 22.0 ug
6% (Low)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 345.0 mg
27% (High)
Iron, Fe 2.75 mg
15% (Moderate)
Magnesium, Mg 53.0 mg
13% (Moderate)
Phosphorus, P 231.0 mg
18% (Moderate)
Potassium, K 146.0 mg
3% (Low)
Sodium, Na 2.00 mg
0% (Low)
Zinc, Zn 1.66 mg
15% (Moderate)
Copper, Cu 0.328 mg
36% (High)
Manganese, Mn 1.05 mg
46% (High)
Selenium, Se 16.8 ug
31% (High)
Other
Energy 609.0 kj —
Ash 1.82 g —
Folic acid (Vitamin B9 — synthetic) 22.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 22.0 ug —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 14:0 (Myristic acid) 0.027 g —
SFA 16:0 (Palmitic acid) 1.06 g —
SFA 18:0 (Stearic acid) 0.356 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.027 g —
MUFA 18:1 (Omega-9, Oleic acid family) 2.18 g —
Fatty acids, total polyunsaturated 5.64 g —
PUFA 18:2 (Omega-6, Linoleic acid) 4.97 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.667 g —
Tryptophan (EAA) 0.188 g —
Threonine (EAA) 0.630 g —
Isoleucine (EAA, BCAA) 0.682 g —
Leucine (EAA, BCAA) 1.12 g —
Lysine (EAA) 0.709 g —
Methionine (EAA) 0.169 g —
Cystine (conditionally essential) 0.046 g —
Phenylalanine (EAA) 0.671 g —
Tyrosine (conditionally essential) 0.563 g —
Valine (EAA, BCAA) 0.699 g —
Arginine (conditionally essential) 1.10 g —
Histidine (EAA) 0.346 g —
Alanine 0.621 g —
Aspartic acid 1.64 g —
Glutamic acid 2.64 g —
Glycine (conditionally essential) 0.589 g —
Proline (conditionally essential) 0.871 g —
Serine 0.815 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Tofu, hard, prepared with nigari is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) B-Complex (6% DV) Folate (6% DV) Magnesium (13% DV)

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