Tofu, hard, prepared with 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 | 0.3 MG | 0% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 22 UG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 345 MG | 27% | |
| Iron, Fe | 2.8 MG | 15% | |
| Magnesium, Mg | 53 MG | 13% | |
| Phosphorus, P | 231 MG | 18% | |
| Potassium, K | 146 MG | 3% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 1.7 MG | 15% | |
| Copper, Cu | 0.3 MG | 36% | |
| Manganese, Mn | 1.1 MG | 46% | |
| Selenium, Se | 16.8 UG | 31% |
Nutrition Highlights
- Good source of protein with 12.7g per 100g.
- Good source of Calcium, Ca (27% DV).
- Good source of Copper, Cu (36% DV).
- Good source of Manganese, Mn (46% DV).
- Good source of Selenium, Se (31% DV).
About Tofu, hard, prepared with nigari
A versatile and protein-rich food, this is hard tofu prepared using nigari, a natural coagulant derived from seawater. This production method results in a firm texture ideal for applications where the tofu needs to hold its shape, such as stir-fries, grilling, and baking. Commonly used as a meat substitute, it readily absorbs flavors from marinades and sauces, making it a blank canvas for diverse culinary creations.
Nutritionally, it stands out as a complete protein source containing all nine essential amino acids. With 12.68g of protein per 100g serving, it's a valuable asset for muscle building and maintenance. The relatively low carbohydrate content (4.39g) coupled with a moderate fat content (9.99g) makes it suitable for various dietary approaches, including weight loss strategies and ketogenic diets. The presence of fiber (0.60g) contributes to digestive health.
To incorporate it into meals, press the tofu before cooking to remove excess water, which allows for better browning and flavor absorption. Crumble it into scrambles, cube it for salads, or slice it for sandwiches. Its firmness makes it easy to handle and allows for diverse cooking methods.
Dietary Information
Tofu, hard, prepared with nigari is considered low-carb and keto-friendly, making it a suitable choice for various dietary plans.
Notable micronutrients in Tofu, hard, prepared with nigari include Manganese, Mn (46% DV) , Copper, Cu (36% DV) , Selenium, Se (31% DV) , and Calcium, Ca (27% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 145 calories per 100 grams, Tofu, hard, prepared with nigari gets 35% of its calories from protein, 12% from carbohydrates, and 62% from fat. This is moderate, similar to many lean proteins and whole grains.
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