1 block of tofu (Hard, prepared with nigari) contains 712 Calories. The macronutrient breakdown is 11% carbs, 57% fat, and 32% protein. This has a relatively low calorie density, with 146 Calories per 100g.
Nutrition Facts
For 1 block of tofu (488g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 712 | |
| Fats | 49g | 63% |
| Saturated fats | 7g | 35% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 10mg | 0.4% |
| Carbs | 21g | 8% |
| Net carbs | 18g | |
| Fiber | 3g | 10% |
| Sugar | – | |
| Protein | 62g | |
| Calcium | 1684mg | 168% |
| Iron | 13mg | 168% |
| Potassium | 712mg | 15% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 2mg | 178% |
| Fluoride | – | |
| Folate (B9) | 107μg | 27% |
| Lycopene | – | |
| Magnesium | 259mg | 62% |
| Manganese | 5mg | 223% |
| Niacin | 3mg | 19% |
| Pantothenic acid | 0.2mg | 4% |
| Phosphorus | 1127mg | 161% |
| Retinol | – | |
| Riboflavin (B2) | 0.4mg | 29% |
| Selenium | 82μg | 149% |
| Theobromine | – | |
| Thiamine | 0.2mg | 17% |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 15% |
| Vitamin C | 1mg | 2% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 8mg | 74% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 7g | 35% |
| Monounsaturated fats | 11g | |
| Polyunsaturated fats | 28g | |
| 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 | 3g | |
| Arginine | 4g | |
| Aspartic acid | 7g | |
| Cystine | 1g | |
| Glutamic acid | 11g | |
| Glycine | 2g | |
| Histidine | 2g | |
| Hydroxyproline | – | |
| Isoleucine | 3g | |
| Leucine | 5g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 3g | |
| Proline | 3g | |
| Serine | 3g | |
| Threonine | 3g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
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