Tofu, extra firm, prepared with nigari: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Extra firm tofu, coagulated with nigari (magnesium chloride), boasts a dense, meaty texture that holds its shape well, making it ideal for grilling, frying, or baking in savory dishes.
Per 100g reference serving, Tofu, extra firm, prepared with nigari provides 83 kcal of energy, 9.98g protein (43% of calories), 1.18g total carbohydrates (5% of calories, including 1g dietary fiber and 0.71g sugars), and 5.26g total fat (52% of calories).
Vitamins Profile in Tofu, extra firm, prepared with nigari (Per 100g)
Track how Tofu, extra firm, prepared with nigari contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.01 mg | 0.1% DV |
| Vitamin K (Phylloquinone) | 2.8 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.048 mg | 4% DV |
| Vitamin B2 (Riboflavin) | 0.048 mg | 3.7% DV |
| Vitamin B3 (Niacin) | 0.241 mg | 1.5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.844 mg | 16.9% DV |
| Vitamin B6 (Pyridoxine) | 0.083 mg | 4.9% DV |
| Total Folate (Vitamin B9) | 9 µg | 2.2% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 33 mg | 6% DV |
Minerals & Electrolytes in Tofu, extra firm, prepared with nigari (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.04 mg | 11.3% DV |
| Calcium (Ca) | 282 mg | 21.7% DV |
| Magnesium (Mg) | 35 mg | 8.3% DV |
| Potassium (K) | 130 mg | 2.8% DV |
| Zinc (Zn) | 1.07 mg | 9.7% DV |
| Selenium (Se) | 13 µg | 23.6% DV |
| Phosphorus (P) | 111 mg | 8.9% DV |
| Copper (Cu) | 0.2 mg | 22.2% DV |
| Manganese (Mn) | 0.666 mg | 29% DV |
| Sodium (Na) | 4 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.261 g | 16.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.39 g | 17% DV |
| Monounsaturated Fat (MUFA) | 1.32 g | 4.4% DV |
| Polyunsaturated Fat (PUFA) | 2.66 g | 13.3% DV |
| Saturated Fat (SFA) | 0.919 g | 4.6% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.804 g | 26.8% DV |
| Isoleucine (BCAA) | 0.49 g | 32.7% DV |
| Valine (BCAA) | 0.503 g | 27.9% DV |
| Lysine | 0.51 g | 24.3% DV |
| Methionine | 0.122 g | 12.2% DV |
| Tryptophan | 0.135 g | 33.8% DV |
| Phenylalanine | 0.482 g | 32.1% DV |
| Threonine | 0.453 g | 41.2% DV |
| Histidine | 0.249 g | 31.1% DV |
| Glycine | 0.423 g | 14.1% DV |
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Frequently Asked Questions
100 grams of Tofu, extra firm, prepared with nigari contains 83 calories (kcal), 9.98g of protein, 1.18g of carbohydrates (1g fiber, 0.71g total sugars), and 5.26g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tofu, extra firm, prepared with nigari has an estimated food pH of 7.2 and a Potential Renal Acid Load (PRAL) score of 1.69 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tofu, extra firm, prepared with nigari: Soybeans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Tofu, extra firm, prepared with nigari by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.