Tofu, hard, prepared with nigari
Tofu, hard, prepared with nigari has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium.
With 12.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items.
It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 90, for Tofu, hard, prepared with nigari, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 32% | |
| Calories from Fat | 57% | |
| Calories from Carbs | 11% |
Why this is good for you
- No Cholesterol
- High in Protein
- Very high in Calcium
- Very low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin C | 0.33 mg | 0.55% | Mid 40% | Average |
| Thiamin | 0.08 mg | 5.5% | Mid 40% | Average |
| Riboflavin | 0.08 mg | 4.8% | Mid 40% | Average |
| Niacin | 0.66 mg | 3.3% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 22 mcg | 5.5% | Top 30% | High |
| Pantothenic Acid | 0 mg |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 345 mg | 34.5% | Top 10% | Very High |
| Iron | 2.8 mg | 15.5% | Top 30% | High |
| Phosphorus | 231 mg | 23.1% | Top 30% | High |
| Potassium | 146 mg | 4.2% | Mid 40% | Average |
| Sodium | 2 mg | 0.1% | Bottom 10% | Very Low |
| Zinc | 1.6 mg | 10.9% | Mid 40% | Average |
| Copper | 0.33 mg | 16.4% | Top 30% | High |
| Manganese | 1.1 mg | 53.3% | Top 30% | High |
| Selenium | 16.8 mcg | 24% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 4.4 g | 1.5% | Bottom 30% | Low |
| Dietary Fiber | 0.57 g | 2.3% | Mid 40% | Average |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 12.7 g | 25.4% | Top 30% | High |
| Tryptophan | 0.2 mg | |||
| Threonine | 0.5 mg | |||
| Isoleucine | 0.7 mg | |||
| Leucine | 1 mg | |||
| Lysine | 0.8 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.7 mg | |||
| Tyrosine | 0.4 mg | |||
| Valine | 0.7 mg | |||
| Arginine | 0.8 mg | |||
| Histidine | 0.4 mg | |||
| Alanine | 0.5 mg | |||
| Aspartic Acid | 1.4 mg | |||
| Glutamic Acid | 2.2 mg | |||
| Glycine | 0.5 mg | |||
| Proline | 0.7 mg | |||
| Serine | 0.6 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 10 g | 15.4% | Mid 40% | Average |
| Saturated Fat | 1.5 g | 7.4% | Mid 40% | Average |
| Monounsaturated Fat | 2.2 g | |||
| Polyunsaturated Fat | 5.7 g |
Other Nutrients Analysis
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 178 Calories from Fat 110
% Daily Value *
Total Fat 12.2 g 18.8%
Saturated Fat 1.8 g 9%
Trans Fat
Cholesterol 0 mg
Sodium 2.4 mg 0.1%
Total Carbohydrates 5.4 g 1.8%
Dietary Fiber 0.7 g2.8%
Sugars
Protein 15.5 g 31%
Vitamin A Vitamin C 0.67%
Calcium 42.1% Iron 18.9%
*Based on a 2000 Calorie diet
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