Food Nutrient Profile - Tofu, extra firm, prepared with nigari

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Nutrients in 100 grams of Tofu, extra firm, prepared with nigari

Tofu, extra firm, prepared with nigari.

Macros Ratio

Protein Fat Carbs
43%
51%
6%
100 g ▼

Macro Nutrients

Tofu, extra firm, prepared with nigari
Energy83 kcal
2.86%
Tofu, extra firm, prepared with nigari provides 83kcal of Energy per 100 grams, meeting 2.86% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat5.26 g
5.42%
Tofu, extra firm, prepared with nigari provides 5.26g of Fat per 100 grams, meeting 5.42% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.92 g
2.87%
Tofu, extra firm, prepared with nigari provides 0.92g of Saturated Fat per 100 grams, meeting 2.87% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.26 g
16.3%
Tofu, extra firm, prepared with nigari provides 0.26g of Omega 3 per 100 grams, meeting 16.3% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 62.4 g
14%
Tofu, extra firm, prepared with nigari provides 2.4g of Omega 6 per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Tofu, extra firm, prepared with nigari provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate1.18 g
0.91%
Tofu, extra firm, prepared with nigari provides 1.18g of Carbohydrate per 100 grams, meeting 0.91% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.71 g
0.98%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Tofu, extra firm, prepared with nigari provides 0.71g of Sugars per 100 grams, meeting 0.98% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber1 g
2.63%
Tofu, extra firm, prepared with nigari provides 1g of Fiber per 100 grams, meeting 2.63% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein10 g
18%
Tofu, extra firm, prepared with nigari provides 10g of Protein per 100 grams, meeting 18% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Tofu, extra firm, prepared with nigari
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Tofu, extra firm, prepared with nigari provides 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.048 mg
4%
Thiamine
Tofu, extra firm, prepared with nigari provides 0.048mg of Vitamin B1 per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.048 mg
3.7%
Riboflavin
Tofu, extra firm, prepared with nigari provides 0.048mg of Vitamin B2 per 100 grams, meeting 3.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.24 mg
1.5%
Niacin, nicotinic acid, niacinamide
Tofu, extra firm, prepared with nigari provides 0.24mg of Vitamin B3 per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.84 mg
17%
Pantothenic acid
Tofu, extra firm, prepared with nigari provides 0.84mg of Vitamin B5 per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.083 mg
6.4%
Pyridoxine
Tofu, extra firm, prepared with nigari provides 0.083mg of Vitamin B6 per 100 grams, meeting 6.4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B99 μg
2.25%
Folates and Folic Acid
Tofu, extra firm, prepared with nigari provides 9μg of Vitamin B9 per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Tofu, extra firm, prepared with nigari provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Tofu, extra firm, prepared with nigari provides 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Tofu, extra firm, prepared with nigari provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.01 mg
0.067%
Tocopherols and Tocotrienols
Tofu, extra firm, prepared with nigari provides 0.01mg of Vitamin E per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K2.8 μg
2.33%
Phytomenadione or phylloquinone
Tofu, extra firm, prepared with nigari provides 2.8μg of Vitamin K per 100 grams, meeting 2.33% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Tofu, extra firm, prepared with nigari
Calcium282 mg
28%
Tofu, extra firm, prepared with nigari provides 282mg of Calcium per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.2 mg
22.2%
Tofu, extra firm, prepared with nigari provides 0.2mg of Copper per 100 grams, meeting 22.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.04 mg
25.5%
Tofu, extra firm, prepared with nigari provides 2.04mg of Iron per 100 grams, meeting 25.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium35 mg
8.33%
Tofu, extra firm, prepared with nigari provides 35mg of Magnesium per 100 grams, meeting 8.33% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.67 mg
29%
Tofu, extra firm, prepared with nigari provides 0.67mg of Manganese per 100 grams, meeting 29% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus111 mg
16%
Tofu, extra firm, prepared with nigari provides 111mg of Phosphorus per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium130 mg
3.82%
Tofu, extra firm, prepared with nigari provides 130mg of Potassium per 100 grams, meeting 3.82% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium13 μg
23.6%
Tofu, extra firm, prepared with nigari provides 13μg of Selenium per 100 grams, meeting 23.6% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium4 mg
0.27%
Tofu, extra firm, prepared with nigari provides 4mg of Sodium per 100 grams, meeting 0.27% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1.07 mg
9.73%
Tofu, extra firm, prepared with nigari provides 1.07mg of Zinc per 100 grams, meeting 9.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water82.3 g
2.22%
Tofu, extra firm, prepared with nigari provides 82.3g of Water per 100 grams, meeting 2.22% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Tofu (Extra Firm, Prepared with Nigari) | 100g

Discover the nutrition data for extra firm tofu prepared with nigari, including macro and micronutrients in 100g servings. Learn more about the health benefits of this plant-based protein source.

Vitamins in 100 grams of Tofu, extra firm, prepared with nigari

100 grams of Tofu, extra firm, prepared with nigari has a good amount of Vitamin B5.
It has some Vitamin B1, Vitamin B2 and Vitamin B6.
While 100 grams of Tofu, extra firm, prepared with nigari has trace amounts of Vitamin B3, Vitamin B9 and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 100 grams of Tofu, extra firm, prepared with nigari

100 grams of Tofu, extra firm, prepared with nigari is an excellent source of Calcium, Copper, Iron, Manganese and Selenium
It has a good amount of Magnesium, Phosphorus and Zinc.
Tofu, extra firm, prepared with nigari also has some Potassium.
Tofu, extra firm, prepared with nigari has no Sodium.

Macronutrients in 100 grams of Tofu, extra firm, prepared with nigari

100 grams of Tofu, extra firm, prepared with nigari has a good amount of Omega 3, Omega 6 and Protein.
It has some Fat, Saturated Fat and Fiber.
Tofu, extra firm, prepared with nigari has trace amounts of Carbohydrate and Sugars.

Frequently Asked Questions about Tofu, extra firm, prepared with nigari

What are the health benefits of Tofu, extra firm, prepared with nigari?

Tofu, especially when prepared with nigari, is a great source of plant-based protein, iron, calcium, and magnesium. It is low in saturated fat and cholesterol, making it a heart-healthy option. Tofu also contains all essential amino acids, making it a complete protein source for vegans. Additionally, the phytonutrients in tofu may have antioxidant properties that can help reduce inflammation in the body.

Are there any potential risks or side effects of consuming Tofu, extra firm, prepared with nigari?

Consuming tofu prepared with nigari is generally safe for most people. However, some individuals may be sensitive to soy products or have allergies to soy. Additionally, tofu is a good source of protein but can also be high in oxalates, which may be a concern for individuals with a history of kidney stones. It is always recommended to consume tofu as part of a balanced diet to minimize any potential risks or side effects.

Can I lose weight by eating more Tofu, extra firm, prepared with nigari?

Yes, incorporating tofu into your diet can support weight loss due to its high protein content and low calorie density. Tofu is a great source of plant-based protein that can help you feel full and satisfied, potentially reducing overall calorie intake. Additionally, choosing extra firm tofu prepared with nigari can provide important minerals like calcium and magnesium. Remember to balance your diet with a variety of whole plant foods for optimal health and weight management.

Can I gain more muscles by eating more Tofu, extra firm, prepared with nigari if I train consistently?

Yes, tofu is a great source of plant-based protein which is essential for muscle growth. Eating tofu, especially when prepared with nigari for extra firmness, can help support muscle development when combined with consistent training. It is important to also include a variety of other protein sources and nutrients in your diet to support overall muscle growth and recovery.

Can I eat Tofu, extra firm, prepared with nigari if I have diabetes?

Yes, tofu is a great source of plant-based protein and is low in carbohydrates, making it a good option for individuals with diabetes. Nigari is a natural coagulant used in tofu production and does not have a significant impact on blood sugar levels. However, it's always best to monitor your blood sugar levels and consult with a healthcare provider or a registered dietitian for personalized advice.

Can I consume Tofu, extra firm, prepared with nigari if I am on a Keto diet?

Yes, you can consume tofu prepared with nigari on a Keto diet. Tofu is a great source of plant-based protein and healthy fats, making it a suitable option for a Keto diet. Just be mindful of your overall carbohydrate intake and portion sizes to stay within your daily carb limit.

Can I eat Tofu, extra firm, prepared with nigari if I am on a low fat diet?

Yes, you can eat tofu prepared with nigari on a low-fat diet. Tofu is a great source of plant-based protein and is low in fat, especially when prepared with nigari, a natural coagulant. Just be mindful of portion sizes to ensure you are meeting your dietary goals.

What is the environmental impact of producing Tofu, extra firm, prepared with nigari?

Producing tofu, especially when made with nigari, has a lower environmental impact compared to animal-based protein sources. Tofu production generally requires less water, land, and resources, and generates fewer greenhouse gas emissions. Choosing tofu as a plant-based protein option can help reduce the overall environmental footprint of your diet.




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