Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.2 MG | 0% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 19 UG | 5% | |
| Choline, total | 28.1 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.4 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 201 MG | 15% | |
| Iron, Fe | 1.6 MG | 9% | |
| Magnesium, Mg | 37 MG | 9% | |
| Phosphorus, P | 121 MG | 10% | |
| Potassium, K | 148 MG | 3% | |
| Sodium, Na | 12 MG | 1% | |
| Zinc, Zn | 0.8 MG | 8% | |
| Copper, Cu | 0.2 MG | 24% | |
| Manganese, Mn | 0.6 MG | 27% | |
| Selenium, Se | 9.9 UG | 18% |
Nutrition Highlights
- Low in calories with 78 kcal per 100g.
- Good source of Copper, Cu (24% DV).
- Good source of Manganese, Mn (27% DV).
About Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
This versatile soy-based food is made by curdling fresh soy milk and pressing the resulting curds into blocks. The firm variety is pressed longer than softer versions, creating a dense texture that holds its shape well during cooking. The addition of calcium sulfate and magnesium chloride (nigari) not only helps create its firm structure but also boosts its mineral content, particularly calcium. With nearly 9 grams of complete protein per 100 grams, it provides all essential amino acids, making it an excellent plant-based protein source. Its relatively low calorie count combined with moderate fat content (primarily unsaturated) makes it a nutrient-dense option for those watching their caloric intake.
In the kitchen, this protein-rich food shines in its ability to absorb flavors from marinades and seasonings. Its firm texture makes it ideal for stir-fries, grilling, baking, or crumbling into scrambles. Many people enjoy it cubed in soups, sliced for sandwiches, or cubed and baked for salads. The neutral flavor profile means it works well in both savory dishes and sweet applications, from curries to smoothies. Because of its nutritional profile, it's particularly popular among vegetarians, vegans, and those looking to reduce meat consumption while maintaining adequate protein intake.
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