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.
Frequently asked questions
How many calories are in tofu?
100 g of tofu has 83 kcal. 0.2 block (91 g): about 76 kcal.
How much protein is in tofu?
Tofu contains 10 g of protein per 100 g (20% of the 50 g Daily Value), or 9.1 g in 0.2 block (91 g). About 43% of its calories come from protein. Compared with other legumes and legume products, that is above the median (median 8.9 g).
How many carbs are in tofu?
Tofu has 1.2 g of total carbohydrates per 100 g, including 1 g of fiber and 0.71 g of sugars.
How much fat is in tofu?
Tofu contains 5.3 g of fat per 100 g, of which 0.92 g is saturated (5% of the Daily Value).
What vitamins and minerals does tofu contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (29% DV), selenium (24% DV), copper (22% DV), calcium (22% DV) and Pantothenic acid (B5) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in tofu?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does tofu have the same nutrition not specified and dried or dry?
No. Per 100 g, tofu, extra firm, prepared with nigari has 83 kcal, while tofu, dried-frozen (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 April 1, 2019. FoodFactly last checked it on November 6, 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 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.