United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Basic Report:  16159, Tofu, extra firm, prepared with nigari a 
heading Nutrient Unit
Value per 100 g

block 227.5 g
Proximates Water g 82.31 187.26
Proximates Energy kcal 83 189
Proximates Protein g 9.98 22.70
Proximates Total lipid (fat) g 5.26 11.97
Proximates Carbohydrate, by difference g 1.18 2.68
Proximates Fiber, total dietary g 1.0 2.3
Proximates Sugars, total g 0.71 1.62
Minerals Calcium, Ca b mg 282 642
Minerals Iron, Fe mg 2.04 4.64
Minerals Magnesium, Mg c mg 35 80
Minerals Phosphorus, P mg 111 253
Minerals Potassium, K mg 130 296
Minerals Sodium, Na mg 4 9
Minerals Zinc, Zn mg 1.07 2.43
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0
Vitamins Thiamin mg 0.048 0.109
Vitamins Riboflavin mg 0.048 0.109
Vitamins Niacin mg 0.241 0.548
Vitamins Vitamin B-6 mg 0.083 0.189
Vitamins Folate, DFE µg 9 20
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 0 0
Vitamins Vitamin A, IU IU 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 0.01 0.02
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 2.8 6.4
Lipids Fatty acids, total saturated g 0.919 2.091
Lipids Fatty acids, total monounsaturated g 1.318 2.998
Lipids Fatty acids, total polyunsaturated g 2.657 6.045
Lipids Fatty acids, total trans g 0.000 0.000
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0

Footnotes
a  Descriptive terms (soft, firm, extra firm) vary in usage between manufacturers as there are no standards for the various types of tofu.
b  Manufacturers use either magnesium chloride (nigari), calcium sulfate, or both in varying quantities to precipitate the protein. Calcium and magnesium contents will vary accordingly.
c  Manufacturers use either magnesium chloride (nigari), calcium sulfate, or both in varying quantities to precipitate the protein. Calcium and magnesium contents will vary accordingly.