21 oz of tofu (Firm, prepared with calcium sulfate and magnesium chloride (nigari)) contains 417 Calories. The macronutrient breakdown is 9% carbs, 49% fat, and 43% protein. This has a relatively low calorie density, with 70 Calories per 100g.
- 50 grams
- 100 grams
- 200 grams
- 0.5 cup
- 1 cup
- 2 cup
- 0.5 block
- 1 block
- 2 block
- 0.5 block
- 1 block
- 2 block
- 0.5 tbsp
- 1 tbsp
- 2 tbsp
- 0.5 oz
- 1 oz
- 2 oz
Nutrition Facts
For 21 oz of tofu (595g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 417 | |
| Fats | 25g | 32% |
| Saturated fats | 5g | 26% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 71mg | 3% |
| Carbs | 10g | 4% |
| Net carbs | 5g | |
| Fiber | 5g | 19% |
| Sugar | 4g | |
| Protein | 49g | |
| Calcium | 1197mg | 120% |
| Iron | 10mg | 120% |
| Potassium | 881mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 167mg | 30% |
| Copper | 1mg | 141% |
| Fluoride | – | |
| Folate (B9) | 113μg | 28% |
| Lycopene | 0μg | |
| Magnesium | 220mg | 52% |
| Manganese | 4mg | 162% |
| Niacin | 1mg | 4% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 720mg | 103% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 29% |
| Selenium | 59μg | 107% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 30% |
| Vitamin A IU | 0IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 33% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 0.1mg | 0.4% |
| Vitamin K | 14μg | 12% |
| Zinc | 5mg | 45% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 5g | 26% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 11g | |
| 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 | 4g | |
| Aspartic acid | 6g | |
| Cystine | 0.2g | |
| Glutamic acid | 10g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 3g | |
| Leucine | 4g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 3g | |
| Proline | 3g | |
| Serine | 3g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
Similar Foods
Tofu Extra firm, prepared with nigari
Vitasoy usa Nasoya lite firm tofu
Vitasoy usa Organic nasoya super firm cubed tofu
Vitasoy usa Organic nasoya extra firm tofu
Vitasoy usa Organic nasoya firm tofu
Tofu Raw, firm, prepared with calcium sulfate
