Hard tofu
USDA name: Tofu, hard, prepared with nigari
177 calories in 0.25 block (122 g). 12.7 g protein, 4.4 g carbs and 10 g fat per 100 g.
Hard tofu, 0.25 block
177 calories
- Protein
- 15.5 g
- Carbs
- 5.4 g
- Fat
- 12.2 g
- Fiber
- 0.73 g
- Sugars
- —
Nutrition Facts
Calories177
* 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.
vitamins
% of the Daily Value in this serving
- Riboflavin (B2)7% 0.094 mg
- Folate7% 26.8 µg
- Niacin (B3)5% 0.78 mg
- Thiamin (B1)4% 0.051 mg
- Vitamin B63% 0.048 mg
- Pantothenic acid (B5)1% 0.045 mg
Little or none: Vitamin C, Vitamin B12, Vitamin D.
minerals
% of the Daily Value in this serving
- Manganese56% 1.3 mg
- Copper44% 0.4 mg
- Selenium37% 20.5 µg
- Calcium32% 421 mg
- Phosphorus23% 282 mg
- Iron19% 3.4 mg
- Zinc18% 2 mg
- Magnesium15% 64.7 mg
- Potassium4% 178 mg
Little or none: Sodium.
Amino acids
Grams in this serving. Essential amino acids are marked •
- Glutamic acid3.2 g
- Aspartic acid2 g
- Leucine•1.4 g
- Arginine1.3 g
- Proline1.1 g
- Serine0.99 g
- Lysine•0.86 g
- Valine•0.85 g
- Isoleucine•0.83 g
- Phenylalanine•0.82 g
- Threonine•0.77 g
- Alanine0.76 g
- Glycine0.72 g
- Tyrosine0.69 g
- Histidine•0.42 g
- Tryptophan•0.23 g
- Methionine•0.21 g
- Cystine0.056 g
How it compares
Against the 311 foods in Legumes and Legume Products, per 100 g.
Sodium
Lower than 96%
leastmostCalcium
Higher than 96%
leastmostCarbohydrates
Lower than 86%
leastmostFiber
Lower than 85%
leastmostTotal fat
Higher than 83%
leastmostPotassium
Lower than 82%
leastmost
Questions
- How many calories are in hard tofu?
- 0.25 block (122 g) has 177 calories, 15.5 g of protein, 5.4 g of carbohydrates and 12.2 g of fat.
- How much protein is in hard tofu?
- 12.7 g per 100 g, which is 35% of its calories.
- How many net carbs are in hard tofu?
- 3.8 g per 100 g: 4.4 g of carbohydrates minus 0.6 g of fiber.
All 61 nutrients, per 100 g+
| Water | 71.1 g |
| Energy | 145 kcal |
| Energy | 609 kj |
| Protein | 12.7 g |
| Total lipid (fat) | 10 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 4.4 g |
| Fiber, total dietary | 0.6 g |
| Calcium, Ca | 345 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 53 mg |
| Phosphorus, P | 231 mg |
| Potassium, K | 146 mg |
| Sodium, Na | 2 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.33 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 16.8 µg |
| Vitamin C, total ascorbic acid | 0.3 mg |
| Thiamin | 0.042 mg |
| Riboflavin | 0.077 mg |
| Niacin | 0.64 mg |
| Pantothenic acid | 0.037 mg |
| Vitamin B-6 | 0.039 mg |
| Folate, total | 22 µg |
| Folic acid | 0 µg |
| Folate, food | 22 µg |
| Folate, DFE | 22 µg |
| Vitamin B-12 | 0 µg |
| Vitamin D (D2 + D3), International Units | 0 iu |
| Vitamin D (D2 + D3) | 0 µg |
| Fatty acids, total saturated | 1.4 g |
| SFA 14:0 | 0.027 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.36 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.027 g |
| MUFA 18:1 | 2.2 g |
| Fatty acids, total polyunsaturated | 5.6 g |
| PUFA 18:2 | 5 g |
| PUFA 18:3 | 0.67 g |
| Fatty acids, total trans | 0 g |
| Cholesterol | 0 mg |
| Tryptophan | 0.19 g |
| Threonine | 0.63 g |
| Isoleucine | 0.68 g |
| Leucine | 1.1 g |
| Lysine | 0.71 g |
| Methionine | 0.17 g |
| Cystine | 0.046 g |
| Phenylalanine | 0.67 g |
| Tyrosine | 0.56 g |
| Valine | 0.7 g |
| Arginine | 1.1 g |
| Histidine | 0.35 g |
| Alanine | 0.62 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.59 g |
| Proline | 0.87 g |
| Serine | 0.81 g |
Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 174291, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.