Tofu, hard, prepared with nigari
FDC ID: 174291
At a glance
Tofu, hard, prepared with nigari is a moderate-calorie food in the Legumes and Legume Products category, providing 145 kcal per 100g. Each 100g supplies 12.7g of protein, 10.0g of fat, 4.4g of carbohydrates. It is an especially good source of manganese (46% of the Daily Value), copper (36% of the Daily Value), selenium (31% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
145
kcal
Protein
12.7
g
Total Fat
10.0
g
Total Carbohydrate
4.4
g
Dietary Fiber
0.6
g
Nutrition profile of Tofu, hard, prepared with nigari
Tofu, hard, prepared with nigari provides about 145 kcal per 100g, a moderate energy density. Nutritionally it is a solid protein source, low in carbohydrates.
Key nutrients and what they do
- Manganese 46%supports bone formation and enzymes in carbohydrate/fat metabolism
- Copper 36%aids iron use and the formation of red blood cells and collagen
- Selenium 31%is part of antioxidant enzymes that protect cells from oxidation
- Calcium 27%is the main mineral in bones and teeth and aids muscle and nerve function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people focused on bone health, growing children and older adults
- ✓people building muscle or aiming to preserve muscle mass with age
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 145 kcal | 41 kcal |
| Protein | 12.7 g | 3.6 g |
| Fat | 10.0 g | 2.8 g |
| Carbs | 4.4 g | 1.2 g |
| Fiber | 0.6 g | 0.2 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
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Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 145 kcal | 7.3% | |
| Water | 71.12 g | — | |
| Protein | 12.68 g | 25.4% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 9.99 g | 12.8% | |
| Total Carbohydrate | 4.39 g | 1.6% | |
| Dietary Fiber | 0.60 g | 2.1% | |
| Sodium | 2 mg | 0.1% | |
| Potassium | 146 mg | 3.1% | |
| Calcium | 345 mg | 26.5% | |
| Magnesium | 53 mg | 12.6% | |
| Phosphorus | 231 mg | 18.5% | |
| Iron | 2.75 mg | 15.3% | |
| Zinc | 1.66 mg | 15.1% | |
| Copper | 0.33 mg | 36.4% | |
| Manganese | 1.05 mg | 45.7% | |
| Selenium | 16.80 μg | 30.5% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.04 mg | 3.5% | |
| Riboflavin | 0.08 mg | 5.9% | |
| Niacin | 0.64 mg | 4.0% | |
| Vitamin B6 | 0.04 mg | 2.3% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 22 μg | 5.5% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Tofu, hard, prepared with nigari per 100g?
Tofu, hard, prepared with nigari has 145 kcal (calories) per 100g.
What are the macros in Tofu, hard, prepared with nigari?
Per 100g, Tofu, hard, prepared with nigari provides 12.7g protein, 10.0g fat, 4.4g carbohydrates.
What vitamins and minerals does Tofu, hard, prepared with nigari provide?
Per 100g, Tofu, hard, prepared with nigari is a notable source of Manganese (about 46% of the Daily Value), Copper (about 36% of the Daily Value), Selenium (about 31% of the Daily Value).
What is the source of this nutrition data for Tofu, hard, prepared with nigari?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)