Tofu, hard, prepared with nigari: Nutrition Facts
Generic food Beans and Legumes
Tofu, hard, prepared with 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 legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 46% of the Daily Value for manganese, 36% of the Daily Value for copper and 31% of the Daily Value for selenium.
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% |
| Pantothenic acid (B5) M | 0.037 mg | 0.7% |
| Vitamin B6 M | 0.039 mg | 2% |
| Folate (B9) C | 22 µg | 6% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium M | 345 mg | 27% |
| Iron M | 2.8 mg | 15% |
| Magnesium M | 53 mg | 13% |
| Phosphorus M | 231 mg | 18% |
| Potassium M | 146 mg | 3% |
| Zinc M | 1.7 mg | 15% |
| Copper M | 0.33 mg | 36% |
| Manganese M | 1.1 mg | 46% |
| Selenium 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 legumes and legume products (median 8.9 g)
- Fiber0.6 gin the lowest quarter of legumes and legume products (median 5.3 g)
- Fat10 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat1.4 gin the top quarter of legumes and legume products (median 0.21 g)
- Sodium2 mgin the lowest quarter of legumes and legume products (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)
| Monounsaturated fat I | 2.2 g |
|---|---|
| Polyunsaturated fat I | 5.6 g |
Amino acids (18)
| Tryptophan C | 0.19 g |
|---|---|
| Threonine C | 0.63 g |
| Isoleucine C | 0.68 g |
| Leucine C | 1.1 g |
| Lysine C | 0.71 g |
| Methionine C | 0.17 g |
| Cystine C | 0.046 g |
| Phenylalanine C | 0.67 g |
| Tyrosine C | 0.56 g |
| Valine C | 0.7 g |
| Arginine C | 1.1 g |
| Histidine C | 0.35 g |
| Alanine C | 0.62 g |
| Aspartic acid C | 1.6 g |
| Glutamic acid C | 2.6 g |
| Glycine C | 0.59 g |
| Proline C | 0.87 g |
| Serine C | 0.82 g |
Individual fatty acids (7)
| Linoleic acid (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), International Units Z | 0 IU |
|---|
Other components (5)
| Water M | 71.1 g |
|---|---|
| Ash M | 1.8 g |
| Energy C | 609 kJ |
| Folic acid Z | 0 µg |
| Folate, food 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, 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, extra firm, prepared with nigari | 83 | 10 g | 1.2 g | 5.3 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 |
|---|---|---|---|---|
| Soybean, curd cheese | 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 Sprouted, 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 |
| Luncheon slices, meatless | 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 FOODS 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 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 legumes and legume products, 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 manganese (46% DV), copper (36% DV), selenium (31% DV), calcium (27% DV) and phosphorus (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, hard, prepared with nigari has 145 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 174291. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.