Tofu
Extra firm, prepared with nigari
![Tofu](https://images.eatthismuch.com/img/3643_erin_m_b5367b4b-9978-4359-8049-7bc7b0884076.png)
14 oz of tofu (Extra firm, prepared with nigari) contains 361 Calories. The macronutrient breakdown is 8% carbs, 52% fat, and 40% protein. This has a relatively low calorie density, with 91 Calories per 100g.
Nutrition Facts
For 14 oz of tofu (397g)
Nutrient | Value | %DV |
---|---|---|
Calories | 361 | |
Fats | 23g | 30% |
Saturated fats | 2g | 11% |
Trans fats | – | |
Cholesterol | 0mg | 0% |
Sodium | 32mg | 1% |
Carbs | 8g | 3% |
Net carbs | 6g | |
Fiber | 2g | 6% |
Sugar | 2g | |
Protein | 39g | |
Calcium | 695mg | 69% |
Iron | 7mg | 91% |
Potassium | 524mg | 11% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | – | |
Beta carotene | – | |
Caffeine | – | |
Choline | – | |
Copper | 1mg | 84% |
Fluoride | – | |
Folate (B9) | 67μg | 17% |
Lycopene | – | |
Magnesium | 210mg | 50% |
Manganese | 3mg | 131% |
Niacin | 1mg | 7% |
Pantothenic acid | 2mg | 36% |
Phosphorus | 540mg | 77% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 52μg | 94% |
Theobromine | – | |
Thiamine | 0.2mg | 16% |
Vitamin A IU | 0IU | |
Vitamin A | 0μg | 0% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.3mg | 19% |
Vitamin C | 2mg | 2% |
Vitamin D IU | 0IU | |
Vitamin D2 | – | |
Vitamin D3 | – | |
Vitamin E | – | |
Vitamin K | – | |
Zinc | 4mg | 40% |
Sugars | ||
Sugar | 2g | |
Sucrose | – | |
Glucose | – | |
Fructose | – | |
Lactose | – | |
Maltose | – | |
Galactose | – | |
Starch | – | |
Fats | ||
Saturated fats | 2g | 11% |
Monounsaturated fats | 17g | |
Polyunsaturated fats | 2g | |
Trans fats | – | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | – | |
Docosahexaenoic Acid (DHA) | – | |
Eicosapentaenoic Acid (EPA) | – | |
Docosapentaenoic Acid (DPA) | – | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 3g | |
Aspartic acid | 4g | |
Cystine | 1g | |
Glutamic acid | 7g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | – | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 1g | |
Tyrosine | 1g | |
Valine | 2g |