Tofu, hård, tilberedt med nigari: Nutrition Facts
Generic food Bønner og bælgfrugter
Tofu, hård, tilberedt med nigari contains 145 kcal per 100 g. A typical serving of 0, 25 blok (122 g) provides about 177 kcal.
Roughly 57 % of its calories come from fat, with 32 % from protein and 11 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in bælgfrugter og ægprodukter on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 46 % of the Daily Value for mangan, 36 % of the Daily Value for kobber and 31 % of the Daily Value for selen.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 145 kcal | |
| Total fat M | 10 g | 13 % |
| Saturated fat I | 1,4 g | 7 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 2 mg | 0,1 % |
| Total carbohydrates C | 4,4 g | 2 % |
| Dietary fiber M | 0,6 g | 2 % |
| Total sugars | not reported | |
| Protein M | 12,7 g | 25 % |
| Vitamin C M | 0,3 mg | 0,3 % |
| Vitamin D Z | 0 µg | 0 % |
| Thiamin (B1) M | 0,042 mg | 4 % |
| Riboflavin (B2) M | 0,077 mg | 6 % |
| Niacin (B3) M | 0,64 mg | 4 % |
| Pantothensyre (B5) M | 0,037 mg | 0,7 % |
| Vitamin B6 M | 0,039 mg | 2 % |
| Folat (B9) C | 22 µg | 6 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Calcium M | 345 mg | 27 % |
| Jern M | 2,8 mg | 15 % |
| Magnesium M | 53 mg | 13 % |
| Phosphor M | 231 mg | 18 % |
| Kalium M | 146 mg | 3 % |
| Zink M | 1,7 mg | 15 % |
| Kobber M | 0,33 mg | 36 % |
| Mangan M | 1,1 mg | 46 % |
| Selen I | 16,8 µg | 31 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 32 %
- Carbohydrates 11 %
- Fat 57 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12,7 gabove the median for bælgfrugter og ægprodukter (median 8,9 g)
- Fiber0,6 gin the lowest quarter of bælgfrugter og ægprodukter (median 5,3 g)
- Fat10 gin the top quarter of bælgfrugter og ægprodukter (median 1,4 g)
- Saturated fat1,4 gin the top quarter of bælgfrugter og ægprodukter (median 0,21 g)
- Sodium2 mgin the lowest quarter of bælgfrugter og ægprodukter (median 41 mg)
- Protein per 100 kcal8,7 gprotein density, useful for comparing foods with different calorie levels
- Water71,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt I | 2,2 g |
|---|---|
| Polyumættet fedt I | 5,6 g |
Amino acids (18)
| Tryptophan Formand C | 0,19 g |
|---|---|
| Threonin C | 0,63 g |
| Isoleucin C | 0,68 g |
| Leucin C | 1,1 g |
| Lysin C | 0,71 g |
| Methionin C | 0,17 g |
| Cystin C | 0,046 g |
| Phenylalanin C | 0,67 g |
| Tyrosin C | 0,56 g |
| Valine C | 0,7 g |
| Arginin C | 1,1 g |
| Histidin C | 0,35 g |
| Alanin C | 0,62 g |
| Asparaginsyre C | 1,6 g |
| Glutaminsyre C | 2,6 g |
| Glycin C | 0,59 g |
| Proline C | 0,87 g |
| Serine C | 0,82 g |
Individual fatty acids (7)
| Linolsyre (omega- 6, 18: 2) I | 5 g |
|---|---|
| SFA 14: 0 I | 0,027 g |
| SFA 16: 0 I | 1,1 g |
| SFA 18: 0 I | 0,36 g |
| MUFA 18: 1 I | 2,2 g |
| PUFA 18: 3 I | 0,67 g |
| MUFA 16: 1 I | 0,027 g |
Carotenoids (1)
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
|---|
Other components (5)
| Vand M | 71,1 g |
|---|---|
| Aske M | 1,8 g |
| Energi C | 609 kJ |
| Folinsyre Z | 0 µg |
| Folat, mad M | 22 µg |
Other forms of Tofu
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu, firma, tilberedt med calciumsulfat og magnesiumchlorid (nigari) | 78 | 9 g | 2,9 g | 4,2 g |
| Tofu, blød, tilberedt med calciumsulfat og magnesiumchlorid (nigari) | 61 | 7,2 g | 1,2 g | 3,7 g |
| Tofu, frysetørret (koyadofu) Dried or dry | 477 | 52,5 g | 10 g | 30,3 g |
| Tofu, friturestegt Cooked | 270 | 18,8 g | 8,9 g | 20,2 g |
| Tofu, firma, rå Raw | 144 | 17,3 g | 2,8 g | 8,7 g |
| Tofu, rå, almindelig, tilberedt med calciumsulfat Raw | 76 | 8,1 g | 1,9 g | 4,8 g |
| Tofu, saltet og fermenteret (fuyu) | 116 | 8,9 g | 4,4 g | 8 g |
| Tofu, extra firm, tilberedt med nigari | 83 | 10 g | 1,2 g | 5,3 g |
| Tofu, frysetørret (koyadofu), tilberedt med calciumsulfat Dried or dry | 470 | 52,4 g | 8,3 g | 30,3 g |
| Tofu, friturestegt, tilberedt med calciumsulfat Cooked | 270 | 18,8 g | 8,9 g | 20,2 g |
| Tofu, saltet og fermenteret (fuyu), tilberedt med calciumsulfat | 116 | 8,2 g | 5,2 g | 8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sojabønner, ostemasse | 151 | 12,5 g | 6,9 g | 8,1 g |
| Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu | 118 | 12,4 g | 2,8 g | 6,3 g |
| Vitasoy USA Organic Nasoya Sprued, Tofu Plus Super Firm | 115 | 13,2 g | 2,2 g | 5,9 g |
| Vitasoy USA, Organic Nasoya Extra Firm Tofu | 98 | 10,1 g | 2,6 g | 5,2 g |
| Luncheonskiver, kødløs | 189 | 17,8 g | 4,4 g | 11,1 g |
| Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm | 92 | 10,2 g | 1,8 g | 4,9 g |
| Vitasoy USA Azumaya, Extra Firm Tofu | 88 | 10,1 g | 1,5 g | 4,6 g |
| HOUSE FØDEVARER Premium Firm Tofu | 85 | 10,9 g | 0,97 g | 4,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in tofu?
100 g of tofu has 145 kcal. 0, 25 blok (122 g): about 177 kcal.
Is tofu high in protein?
Tofu contains 12,7 g of protein per 100 g (25 % of the 50 g Daily Value), or 15,5 g in 0, 25 blok (122 g). About 32 % of its calories come from protein. Compared with other bælgfrugter og ægprodukter, that is above the median (median 8,9 g).
How many carbs are in tofu?
Tofu has 4,4 g of total carbohydrates per 100 g, including 0,6 g of fiber.
How much fat is in tofu?
Tofu contains 10 g of fat per 100 g, of which 1,4 g is saturated (7 % of the Daily Value).
What vitamins and minerals does tofu contain?
Per 100 g, the most notable amounts relative to the Daily Value are mangan (46 % DV), kobber (36 % DV), selen (31 % DV), calcium (27 % DV) and phosphor (18 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in tofu?
100 g contains 2 mg of sodium, 0,1 % of the 2,300 mg Daily Value.
Does tofu have the same nutrition not specified and dried or dry?
No. Per 100 g, tofu, hård, tilberedt med nigari has 145 kcal, while tofu, frysetørret (koyadofu) has 477 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174291. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.