Tofu, hard, prepared with nigari: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Hard tofu, made with nigari, offers a firm yet slightly more yielding texture than extra firm, absorbing flavors beautifully and suitable for stir-fries, curries, and scrambles.
Per 100g reference serving, Tofu, hard, prepared with nigari provides 145 kcal of energy, 12.7g protein (32% of calories), 4.39g total carbohydrates (11% of calories, including 0.6g dietary fiber and 0g sugars), and 9.99g total fat (57% of calories).
Vitamins Profile in Tofu, hard, prepared with nigari (Per 100g)
Track how Tofu, hard, 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 C (Ascorbic Acid) | 0.3 mg | 0.3% DV |
| Vitamin B1 (Thiamin) | 0.042 mg | 3.5% DV |
| Vitamin B2 (Riboflavin) | 0.077 mg | 5.9% DV |
| Vitamin B3 (Niacin) | 0.639 mg | 4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.037 mg | 0.7% DV |
| Vitamin B6 (Pyridoxine) | 0.039 mg | 2.3% DV |
| Total Folate (Vitamin B9) | 22 µg | 5.5% DV |
| Folate (Dietary Folate Equivalents) | 22 µg | 5.5% DV |
| Natural Food Folate | 22 µg | 5.5% DV |
Minerals & Electrolytes in Tofu, hard, 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) | 2.75 mg | 15.3% DV |
| Calcium (Ca) | 345 mg | 26.5% DV |
| Magnesium (Mg) | 53 mg | 12.6% DV |
| Potassium (K) | 146 mg | 3.1% DV |
| Zinc (Zn) | 1.66 mg | 15.1% DV |
| Selenium (Se) | 16.8 µg | 30.5% DV |
| Phosphorus (P) | 231 mg | 18.5% DV |
| Copper (Cu) | 0.328 mg | 36.4% DV |
| Manganese (Mn) | 1.05 mg | 45.7% DV |
| Sodium (Na) | 2 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.667 g | 41.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 4.97 g | 35.5% DV |
| Monounsaturated Fat (MUFA) | 2.21 g | 7.3% DV |
| Polyunsaturated Fat (PUFA) | 5.64 g | 28.2% DV |
| Saturated Fat (SFA) | 1.45 g | 7.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.12 g | 37.3% DV |
| Isoleucine (BCAA) | 0.682 g | 45.5% DV |
| Valine (BCAA) | 0.699 g | 38.8% DV |
| Lysine | 0.709 g | 33.8% DV |
| Methionine | 0.169 g | 16.9% DV |
| Tryptophan | 0.188 g | 47% DV |
| Phenylalanine | 0.671 g | 44.7% DV |
| Threonine | 0.63 g | 57.3% DV |
| Histidine | 0.346 g | 43.2% DV |
| Glycine | 0.589 g | 19.6% DV |
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Frequently Asked Questions
100 grams of Tofu, hard, prepared with nigari contains 145 calories (kcal), 12.7g of protein, 4.39g of carbohydrates (0.6g fiber, 0g total sugars), and 9.99g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tofu, hard, prepared with nigari has an estimated food pH of 7.2 and a Potential Renal Acid Load (PRAL) score of 5.83 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tofu, hard, 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, hard, 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.