Extra Firm Tofu Nutrition

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Nutrition Facts

Serving Size

0.2 block (91g)

Amount per serving

Calories

% Daily Value *

Total Fat 4.8g

Saturated Fat 0.8g

Trans Fat 0g

Cholesterol 0mg

Sodium 4mg

Total Carbohydrate 1.1g

Dietary Fiber 0.9g

Total Sugars 0.6g

Protein 9.1g

Vitamin D 0 IU

Calcium 257mg

20%

Iron 2mg

10%

Potassium 118mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

0.04 mg

Riboflavin

0.04 mg

Niacin

0.22 mg

Pantothenic Acid

15%

0.77 mg

Vitamin B6

0.08 mg

Folate

8.19 mcg

Folic Acid

0 mcg

Food Folate

8.19 mcg

Fortified Folate

8.19 mcg

Choline

30 mg

Betaine

—

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

0.01 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

2.55 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

20%

257 mg

Iron

10%

1.86 mg

Magnesium

31.9 mg

Phosphorus

101 mg

Potassium

118 mg

Sodium

3.64 mg

Zinc

0.97 mg

Copper

20%

0.18 mg

Manganese

26%

0.61 mg

Selenium

22%

11.8 mcg

Fluoride

—

Iodine

—

Fat

4.79 g

Saturated Fat

0.84 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

0 g

Myristic Acid

0.01 g

Pentadecylic Acid

0 g

Palmitic Acid

0.57 g

Margaric Acid

0.01 g

Stearic Acid

0.25 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

1.2 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0.03 g

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0.02 g

Octadec-9-enoic Acid

1.13 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.02 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

2.42 g

9,12-octadecadienoic Acid

2.17 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.24 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

18%

9.08 g

Tryptophan

0.12 g

Threonine

0.41 g

Isoleucine

0.45 g

Leucine

0.73 g

Lysine

0.46 g

Methionine

0.11 g

Cystine

0.03 g

Phenylalanine

0.44 g

Tyrosine

0.37 g

Valine

0.46 g

Arginine

0.72 g

Histidine

0.23 g

Alanine

0.41 g

Aspartic Acid

1.07 g

Glutamic Acid

1.73 g

Glycine

0.39 g

Proline

0.57 g

Serine

0.53 g

Hydroxyproline

—

Carbohydrates

1.07 g

Fibre

0.91 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0.65 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

75.5 kcal

Water

74.9 g

Ash

1.16 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

0.2 block (91 g)

Nutrient Sources ^‡

Excellent source of Manganese
Good source of Pantothenic Acid
Good source of Calcium
Good source of Copper
Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

High Protein
High Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 68% ^†

Limiting Amino Acid: Methionine

Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Extra Firm Tofu contains 10g of protein, which is about the same as 1.7 eggs, 0.4 chicken breasts, or 0.7 cups (194g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

0.2g per 0.2 block

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Extra Firm Tofu

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡