Calories in Tofu, extra firm, prepared with nigari
Generic food Beans and Legumes
Tofu, extra firm, prepared with nigari contains 83 kcal per 100 g. A typical serving of 0.2 block (91 g) provides about 76 kcal.
Roughly 51% of its calories come from fat, with 43% from protein and 5% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 29% of the Daily Value for manganese, 24% of the Daily Value for selenium and 22% of the Daily Value for copper.
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 | 83 kcal | |
| Total fat M | 5.3 g | 7% |
| Saturated fat C | 0.92 g | 5% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 4 mg | 0.2% |
| Total carbohydrates C | 1.2 g | 0.4% |
| Dietary fiber I | 1 g | 4% |
| Total sugars I | 0.71 g | |
| Protein M | 10 g | 20% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C Z | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.01 mg | 0.1% |
| Vitamin K I | 2.8 µg | 2% |
| Thiamin (B1) M | 0.048 mg | 4% |
| Riboflavin (B2) M | 0.048 mg | 4% |
| Niacin (B3) M | 0.24 mg | 2% |
| Pantothenic acid (B5) M | 0.84 mg | 17% |
| Vitamin B6 M | 0.083 mg | 5% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 33 mg | 6% |
| Calcium M | 282 mg | 22% |
| Iron M | 2 mg | 11% |
| Magnesium M | 35 mg | 8% |
| Phosphorus M | 111 mg | 9% |
| Potassium M | 130 mg | 3% |
| Zinc M | 1.1 mg | 10% |
| Copper M | 0.2 mg | 22% |
| Manganese M | 0.67 mg | 29% |
| Selenium M | 13 µg | 24% |
% 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 43%
- Carbohydrates 5%
- Fat 51%
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
- Protein10 gabove the median for legumes and legume products (median 8.9 g)
- Fiber1 gin the lowest quarter of legumes and legume products (median 5.3 g)
- Sugars0.71 gbelow the median for legumes and legume products (median 2.2 g)
- Fat5.3 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat0.92 gabove the median for legumes and legume products (median 0.21 g)
- Sodium4 mgin the lowest quarter of legumes and legume products (median 41 mg)
- Protein per 100 kcal12 gprotein density, useful for comparing foods with different calorie levels
- Water82.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.3 g |
|---|---|
| Polyunsaturated fat C | 2.7 g |
Amino acids (18)
| Tryptophan M | 0.14 g |
|---|---|
| Threonine M | 0.45 g |
| Isoleucine M | 0.49 g |
| Leucine M | 0.8 g |
| Lysine M | 0.51 g |
| Methionine M | 0.12 g |
| Cystine M | 0.033 g |
| Phenylalanine M | 0.48 g |
| Tyrosine M | 0.41 g |
| Valine M | 0.5 g |
| Arginine M | 0.79 g |
| Histidine M | 0.25 g |
| Alanine M | 0.45 g |
| Aspartic acid M | 1.2 g |
| Glutamic acid M | 1.9 g |
| Glycine M | 0.42 g |
| Proline M | 0.63 g |
| Serine M | 0.59 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) Z | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) Z | 0 g |
| Linoleic acid (omega-6, 18:2) M | 2.4 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.009 g |
| SFA 16:0 M | 0.63 g |
| SFA 18:0 M | 0.27 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 1.2 g |
| PUFA 18:3 M | 0.26 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0.018 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.009 g |
| SFA 24:0 M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0.018 g |
| PUFA 20:3 M | 0 g |
| SFA 13:0 M | 0 g |
| MUFA 15:1 M | 0.036 g |
Carotenoids (7)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water M | 82.3 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 349 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 9 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 78 | 9 g | 2.9 g | 4.2 g |
| Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | 61 | 7.2 g | 1.2 g | 3.7 g |
| Tofu, dried-frozen (koyadofu) Dried or dry | 477 | 52.5 g | 10 g | 30.3 g |
| Tofu, fried Cooked | 270 | 18.8 g | 8.9 g | 20.2 g |
| Tofu, firm, raw Raw | 144 | 17.3 g | 2.8 g | 8.7 g |
| Tofu, raw, regular, prepared with calcium sulfate Raw | 76 | 8.1 g | 1.9 g | 4.8 g |
| Tofu, salted and fermented (fuyu) | 116 | 8.9 g | 4.4 g | 8 g |
| Tofu, hard, prepared with nigari | 145 | 12.7 g | 4.4 g | 10 g |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Dried or dry | 470 | 52.4 g | 8.3 g | 30.3 g |
| Tofu, fried, prepared with calcium sulfate Cooked | 270 | 18.8 g | 8.9 g | 20.2 g |
| Tofu, salted and fermented (fuyu), prepared with calcium sulfate | 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 |
|---|---|---|---|---|
| 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 |
| Vitasoy USA, Organic Nasoya Extra Firm Tofu | 98 | 10.1 g | 2.6 g | 5.2 g |
| HOUSE FOODS Premium Firm Tofu | 85 | 10.9 g | 0.97 g | 4.2 g |
| Vitasoy USA, Organic Nasoya Firm Tofu | 84 | 8.9 g | 2.3 g | 4.4 g |
| Vitasoy USA Azumaya, Firm Tofu | 80 | 9.1 g | 1.5 g | 4.2 g |
| Vitasoy USA Organic Nasoya, Tofu Plus Firm | 74 | 9.2 g | 1.7 g | 3.4 g |
| Vitasoy USA Organic Nasoya, Soft Tofu | 70 | 8.8 g | 0.74 g | 3.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174290. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.