Tofu, hart, vorbereitet mit Nigari: Nutrition Facts
Generic food Bohnen und Hülsenfrüchte
Tofu, hart, vorbereitet mit Nigari contains 145 kcal per 100 g. A typical serving of 0,25 Block (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 Leguminosen und Hülsenfrüchte 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 Kupfer 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 % |
| Pantothensäure (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 % |
| Eisen 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 % |
| Kupfer 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 Leguminosen und Hülsenfrüchte (median 8,9 g)
- Fiber0,6 gin the lowest quarter of Leguminosen und Hülsenfrüchte (median 5,3 g)
- Fat10 gin the top quarter of Leguminosen und Hülsenfrüchte (median 1,4 g)
- Saturated fat1,4 gin the top quarter of Leguminosen und Hülsenfrüchte (median 0,21 g)
- Sodium2 mgin the lowest quarter of Leguminosen und Hülsenfrüchte (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)
| Einfach ungesättigtes Fett I | 2,2 g |
|---|---|
| Mehrfach ungesättigtes Fett I | 5,6 g |
Amino acids (18)
| Tryptophan 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 |
| Valin C | 0,7 g |
| Arginin C | 1,1 g |
| Histidin C | 0,35 g |
| Alanin C | 0,62 g |
| Asparaginsäure C | 1,6 g |
| Glutaminsäure C | 2,6 g |
| Glycin C | 0,59 g |
| Prolin C | 0,87 g |
| Serin C | 0,82 g |
Individual fatty acids (7)
| Linolsäure (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)
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
|---|
Other components (5)
| Wasser M | 71,1 g |
|---|---|
| Asche M | 1,8 g |
| Energie C | 609 kJ |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel 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, fest, mit Calciumsulfat und Magnesiumchlorid (Nigari) hergestellt | 78 | 9 g | 2,9 g | 4,2 g |
| Tofu, weich, mit Calciumsulfat und Magnesiumchlorid (Nigari) hergestellt | 61 | 7,2 g | 1,2 g | 3,7 g |
| Tofu, getrocknet gefroren (Koyadofu) Dried or dry | 477 | 52,5 g | 10 g | 30,3 g |
| Tofu, gebraten Cooked | 270 | 18,8 g | 8,9 g | 20,2 g |
| Tofu, fest, rohöl Raw | 144 | 17,3 g | 2,8 g | 8,7 g |
| Tofu, rohöl, regelmäßig, mit Calciumsulfat hergestellt Raw | 76 | 8,1 g | 1,9 g | 4,8 g |
| Tofu, gesalzen und fermentiert (fuyu) | 116 | 8,9 g | 4,4 g | 8 g |
| Tofu, extraunternehmen, vorbereitet mit Nigari | 83 | 10 g | 1,2 g | 5,3 g |
| Tofu, getrocknet gefroren (Koyadofu), mit Calciumsulfat hergestellt Dried or dry | 470 | 52,4 g | 8,3 g | 30,3 g |
| Tofu, gebraten, mit Calciumsulfat hergestellt Cooked | 270 | 18,8 g | 8,9 g | 20,2 g |
| Tofu, gesalzen und fermentiert (fuyu), mit Calciumsulfat hergestellt | 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 |
|---|---|---|---|---|
| Sojabohne, quarkkäse | 151 | 12,5 g | 6,9 g | 8,1 g |
| Vitasoy USA, Organische Nasoya Super Firm Cubed Tofu | 118 | 12,4 g | 2,8 g | 6,3 g |
| Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Superfirma | 115 | 13,2 g | 2,2 g | 5,9 g |
| Vitasoy USA, Organischer Nasoya Extra Firm Tofu | 98 | 10,1 g | 2,6 g | 5,2 g |
| Luncheonscheiben, fleischlos | 189 | 17,8 g | 4,4 g | 11,1 g |
| Vitasoy USA Organic Nasoya, Tofu Plus Extra Firma | 92 | 10,2 g | 1,8 g | 4,9 g |
| Vitasoy USA Azumaya, Zusätzlicher fester Tofu | 88 | 10,1 g | 1,5 g | 4,6 g |
| HOUSE FOODS Premium-Firma 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 Block (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 Block (122 g). About 32 % of its calories come from protein. Compared with other Leguminosen und Hülsenfrüchte, 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), Kupfer (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, hart, vorbereitet mit Nigari has 145 kcal, while Tofu, getrocknet gefroren (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.