Legumes & Pulses · SOURCE-BASED NUTRITION
Tofu, hard, prepared with nigari nutrition facts
SR Legacy
Tofu, hard, prepared with nigari. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
ADJUST THE AMOUNT
Nutrition for your portion
Enter a custom amount or choose a documented serving. Every measured nutrient below recalculates from the source reference.
MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 145 kcal | — |
| Protein | 12.7 g | 25.4% |
| Carbohydrate, by difference | 4.39 g | 1.6% |
| Total lipid (fat) | 9.99 g | 12.8% |
| Fiber, total dietary | 0.6 g | 2.1% |
| Fatty acids, total saturated | 1.44 g | 7.2% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 2 mg | 0.1% |
| Potassium, K | 146 mg | 3.1% |
| Calcium, Ca | 345 mg | 26.5% |
| Iron, Fe | 2.75 mg | 15.3% |
| Magnesium, Mg | 53 mg | 12.6% |
| Phosphorus, P | 231 mg | 18.5% |
| Zinc, Zn | 1.66 mg | 15.1% |
| Copper, Cu | 0.33 mg | 36.4% |
| Manganese, Mn | 1.05 mg | 45.7% |
| Selenium, Se | 16.8 µg | 30.5% |
| Vitamin C, total ascorbic acid | 0.3 mg | 0.3% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.04 mg | 3.5% |
| Riboflavin | 0.08 mg | 5.9% |
| Niacin | 0.64 mg | 4% |
| Pantothenic acid | 0.04 mg | 0.7% |
| Vitamin B-6 | 0.04 mg | 2.3% |
| Folate, DFE | 22 µg | 5.5% |
| Vitamin B-12 | 0 µg | 0% |
| Alanine | 0.62 g | — |
| Arginine | 1.1 g | — |
| Ash | 1.82 g | — |
| Aspartic acid | 1.64 g | — |
| Cystine | 0.05 g | — |
| Fatty acids, total monounsaturated | 2.2 g | — |
| Fatty acids, total polyunsaturated | 5.64 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 22 µg | — |
| Folate, total | 22 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 2.64 g | — |
| Glycine | 0.59 g | — |
| Histidine | 0.35 g | — |
| Isoleucine | 0.68 g | — |
| Leucine | 1.12 g | — |
| Lysine | 0.71 g | — |
| Methionine | 0.17 g | — |
| MUFA 16:1 | 0.03 g | — |
| MUFA 18:1 | 2.18 g | — |
| Phenylalanine | 0.67 g | — |
| Proline | 0.87 g | — |
| PUFA 18:2 | 4.97 g | — |
| PUFA 18:3 | 0.67 g | — |
| Serine | 0.82 g | — |
| SFA 14:0 | 0.03 g | — |
| SFA 16:0 | 1.06 g | — |
| SFA 18:0 | 0.36 g | — |
| Threonine | 0.63 g | — |
| Tryptophan | 0.19 g | — |
| Tyrosine | 0.56 g | — |
| Valine | 0.7 g | — |
| Water | 71.1 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Manganese (45.7% DV), Copper (36.4% DV) and Selenium (30.5% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Manganese: metabolism and antioxidant enzymes
This amount provides 1.05 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.33 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 16.8 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCalcium: bones, muscles and nerves
This amount provides 345 mg. Calcium helps form bones and teeth and supports normal muscle, nerve and blood-vessel function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 231 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceIron: oxygen transport
This amount provides 2.75 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Manganese
This amount provides 1.05 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
KEEP EXPLORING
Compare another food or find a nutrient
Use the complete Foodmanac catalogue to compare source-based values.