Extra firm tofu

USDA name: Tofu, extra firm, prepared with nigari

76 calories in 0.2 block (91 g). Per 100 g, protein: 10 g, carbohydrates: 1.2 g, fat: 5.3 g.

Serving
1
= 91 g
76KCAL

Extra firm tofu, 0.2 block

76 calories

Protein
9.1 g
Carbs
1.1 g
Fat
4.8 g
Fiber
0.91 g
Sugars
0.65 g

Nutrition Facts

Serving size0.2 block (91 g)
Amount per serving
Calories76
% Daily Value*
Total Fat 4.8 g6%
Saturated Fat 0.84 g4%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 3.6 mg0%
Total Carbohydrate 1.1 g0%
Dietary Fiber 0.91 g3%
Total Sugars 0.65 g
Protein 9.1 g
Vitamin D 0 mcg0%
Calcium 257 mg20%
Iron 1.9 mg10%
Potassium 118 mg3%

* 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Pantothenic acid (B5)15% 0.77 mg
  • Choline5% 30 mg
  • Vitamin B64% 0.076 mg
  • Thiamin (B1)4% 0.044 mg
  • Riboflavin (B2)3% 0.044 mg
  • Vitamin K2% 2.5 µg
  • Folate2% 8.2 µg
  • Niacin (B3)1% 0.22 mg

Little or none: Vitamin E, Vitamin A, Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

  • Manganese26% 0.61 mg
  • Selenium22% 11.8 µg
  • Copper20% 0.18 mg
  • Calcium20% 257 mg
  • Iron10% 1.9 mg
  • Zinc9% 0.97 mg
  • Phosphorus8% 101 mg
  • Magnesium8% 31.9 mg
  • Potassium3% 118 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid1.7 g
  • Aspartic acid1.1 g
  • Leucine•0.73 g
  • Arginine0.72 g
  • Proline0.57 g
  • Serine0.53 g
  • Lysine•0.46 g
  • Valine•0.46 g
  • Isoleucine•0.45 g
  • Phenylalanine•0.44 g
  • Threonine•0.41 g
  • Alanine0.41 g
  • Glycine0.38 g
  • Tyrosine0.37 g
  • Histidine•0.23 g
  • Tryptophan•0.12 g
  • Methionine•0.11 g
  • Cystine0.03 g

How it compares

Against other records in Legumes and Legume Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Lower than 97%

    Same value as 1 of 309 other records.

    leastmost

  • Calcium

    Higher than 95%

    Same value as 0 of 327 other records.

    leastmost

  • Potassium

    Lower than 87%

    Same value as 0 of 299 other records.

    leastmost

  • Sodium

    Lower than 86%

    Same value as 9 of 310 other records.

    leastmost

  • Calories

    Lower than 78%

    Same value as 3 of 309 other records.

    leastmost

  • Total fat

    Higher than 75%

    Same value as 0 of 326 other records.

    leastmost

Questions

How many calories are in extra firm tofu?
0.2 block (91 g): 76 calories; protein: 9.1 g, carbohydrates: 1.1 g, fat: 4.8 g.
How much protein is in extra firm tofu?
10 g per 100 g. Its estimated share of calories is 48%, using 4 kcal per gram of protein.
How many net carbs are in extra firm tofu?
0.18 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 101 reported nutrients, per 100 g+
Water82.3 g
Energy83 kcal
Energy349 kj
Protein10 g
Total lipid (fat)5.3 g
Ash1.3 g
Carbohydrate, by difference1.2 g
Fiber, total dietary1 g
Total Sugars0.71 g
Calcium, Ca282 mg
Iron, Fe2 mg
Magnesium, Mg35 mg
Phosphorus, P111 mg
Potassium, K130 mg
Sodium, Na4 mg
Zinc, Zn1.1 mg
Copper, Cu0.2 mg
Manganese, Mn0.67 mg
Selenium, Se13 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.048 mg
Riboflavin0.048 mg
Niacin0.24 mg
Pantothenic acid0.84 mg
Vitamin B-60.083 mg
Folate, total9 µg
Folic acid0 µg
Folate, food9 µg
Folate, DFE9 µg
Choline, total33 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU0 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.01 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)2.8 µg
Fatty acids, total saturated0.92 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 13:00 g
SFA 14:00.009 g
SFA 15:00 g
SFA 16:00.63 g
SFA 17:00.009 g
SFA 18:00.27 g
SFA 20:00 g
SFA 22:00 g
SFA 24:00 g
Fatty acids, total monounsaturated1.3 g
MUFA 14:10 g
MUFA 15:10.036 g
MUFA 16:10 g
MUFA 17:10.018 g
MUFA 18:11.2 g
MUFA 20:10.018 g
MUFA 22:10 g
Fatty acids, total polyunsaturated2.7 g
PUFA 18:22.4 g
PUFA 18:30.26 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0 g
PUFA 20:30 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Tryptophan0.14 g
Threonine0.45 g
Isoleucine0.49 g
Leucine0.8 g
Lysine0.51 g
Methionine0.12 g
Cystine0.033 g
Phenylalanine0.48 g
Tyrosine0.41 g
Valine0.5 g
Arginine0.79 g
Histidine0.25 g
Alanine0.45 g
Aspartic acid1.2 g
Glutamic acid1.9 g
Glycine0.42 g
Proline0.63 g
Serine0.59 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 174290, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.