United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  16159, Tofu, extra firm, prepared with nigari a 
heading Nutrient Unit
Value per 100 g

block 91 g
Proximates Water g 82.31 74.90
Proximates Energy kcal 83 76
Proximates Protein g 9.98 9.08
Proximates Total lipid (fat) g 5.26 4.79
Proximates Carbohydrate, by difference g 1.18 1.07
Proximates Fiber, total dietary g 1.0 0.9
Proximates Sugars, total g 0.71 0.65
Minerals Calcium, Ca b mg 282 257
Minerals Iron, Fe mg 2.04 1.86
Minerals Magnesium, Mg c mg 35 32
Minerals Phosphorus, P mg 111 101
Minerals Potassium, K mg 130 118
Minerals Sodium, Na mg 4 4
Minerals Zinc, Zn mg 1.07 0.97
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0
Vitamins Thiamin mg 0.048 0.044
Vitamins Riboflavin mg 0.048 0.044
Vitamins Niacin mg 0.241 0.219
Vitamins Vitamin B-6 mg 0.083 0.076
Vitamins Folate, DFE µg 9 8
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 0.01
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 2.8 2.5
Lipids Fatty acids, total saturated g 0.919 0.836
Lipids Fatty acids, total monounsaturated g 1.318 1.199
Lipids Fatty acids, total polyunsaturated g 2.657 2.418
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.