USDA Standard Reference · Legumes and Legume Products
Tofu, extra firm, prepared with nigari
According to USDA FoodData Central (FDC ID 174290, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 83
- Calorieslow density
- 10.0g
- Proteinhigh · 20% DV
- 1.2g
- Carbslow · 0% DV
- 5.3g
- Fatmoderate · 7% DV
Tofu, extra firm, prepared with nigari contains 83 calories per 100g according to USDA FoodData Central. It has 10.0g of protein, 5.3g of fat, and 1.2g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 51% of USDA whole foods
The verdict
Tofu, extra firm, prepared with nigari is protein-dense for its calories, with 10.0g of protein per 100g.
- 10.0g
- protein per 100g
- Top 49%
- protein vs USDA whole foods
- 83
- calories per 100g
- 1.0g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Tofu, extra firm, prepared with nigari contains 83 calories per 100g, according to the USDA FoodData Central database. It provides 10.0g of protein, 5.3g of fat, and 1.2g of carbohydrates per 100g. Dietary fiber: 1.0g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Tofu, extra firm, prepared with nigari is catalogued there as FDC ID 174290, a usda standard reference entry, in the "Legumes and Legume Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Tofu, extra firm, prepared with nigari reads as low carb, sugar free, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Legumes and Legume Products group for context.
Nutritional Value at a Glance
Tofu, extra firm, prepared with nigari balances protein, fat, and carbohydrates without any single macro dominating.
At 4% of the Daily Value for fiber, it contributes moderately to daily fiber intake.
Notable micronutrients include Calcium, Ca (22% DV).
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Soy
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
83 kcal = 4% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Tofu, extra firm, prepared with nigari compares to Legumes and Legume Products
Per 100 g, against the average across all legumes and legume products foods in USDA FoodData Central.
54% Higher in protein than 54% of legumes and legume products on record.
Category averages computed live across the USDA Legumes and Legume Products group. Compare against a specific food →
Where Tofu, extra firm, prepared with nigari ranks on protein
Its 10.0g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Tofu, extra firm, prepared with nigari vs every USDA reference food
USDA reference (whole) foods with a protein value
10 Top 49% higher than 51% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Tofu, extra firm, prepared with nigari sits among Legumes and Legume Products
Plotted by protein and calorie percentile among the 291 Legumes and Legume Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Tofu, extra firm, prepared with nigari: 60th protein percentile, 21st calorie percentile among Legumes and Legume Products foods
Read the chart as text
- Chicken, meatless, breaded, fried: Protein percentile 73, Calorie percentile 67
- Beans, liquid from stewed kidney beans: Protein percentile 1, Calorie percentile 8
- Mungo beans, mature seeds, cooked, boiled, without salt: Protein percentile 36, Calorie percentile 32
- Bacon, meatless: Protein percentile 63, Calorie percentile 70
- Tofu, fried: Protein percentile 68, Calorie percentile 69
- MORI-NU, Tofu, silken, lite firm: Protein percentile 27, Calorie percentile 3
- Tofu, raw, firm, prepared with calcium sulfate: Protein percentile 66, Calorie percentile 57
- Beans, cranberry (roman), mature seeds, cooked, boiled, without salt: Protein percentile 58, Calorie percentile 53
- Beans, pink, mature seeds, raw: Protein percentile 71, Calorie percentile 80
- Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain: Protein percentile 18, Calorie percentile 18
- SILK Light Vanilla, soymilk: Protein percentile 7, Calorie percentile 1
- Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: Protein percentile 61, Calorie percentile 29
- Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water: Protein percentile 31, Calorie percentile 40
- Peanuts, virginia, oil-roasted, without salt: Protein percentile 88, Calorie percentile 93
- Peanuts, spanish, raw: Protein percentile 90, Calorie percentile 92
- Soy flour, defatted: Protein percentile 97, Calorie percentile 71
- Veggie burgers or soyburgers, unprepared: Protein percentile 66, Calorie percentile 63
- Soybeans, mature seeds, roasted, no salt added: Protein percentile 95, Calorie percentile 89
- Beans, black turtle, mature seeds, cooked, boiled, without salt: Protein percentile 44, Calorie percentile 52
- Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program): Protein percentile 74, Calorie percentile 82
- Hyacinth beans, mature seeds, cooked, boiled, without salt: Protein percentile 43, Calorie percentile 40
- SILK Unsweetened, soymilk: Protein percentile 12, Calorie percentile 1
- Beans, black, mature seeds, cooked, boiled, with salt: Protein percentile 50, Calorie percentile 52
- Beans, white, mature seeds, cooked, boiled, with salt: Protein percentile 59, Calorie percentile 54
- Tofu, extra firm, prepared with nigari: Protein percentile 60, Calorie percentile 21
Read the chart
Tofu, extra firm, prepared with nigari ranks at the 60th percentile for protein and the 21st percentile for calories among Legumes and Legume Products foods (n=291). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Chicken, meatless, breaded, fried: 73rd protein percentile, 67th calorie percentile
- Beans, liquid from stewed kidney beans: 1st protein percentile, 8th calorie percentile
- Mungo beans, mature seeds, cooked, boiled, without salt: 36th protein percentile, 32nd calorie percentile
- Bacon, meatless: 63rd protein percentile, 70th calorie percentile
- Tofu, fried: 68th protein percentile, 69th calorie percentile
- MORI-NU, Tofu, silken, lite firm: 27th protein percentile, 3rd calorie percentile
- Tofu, raw, firm, prepared with calcium sulfate: 66th protein percentile, 57th calorie percentile
- Beans, cranberry (roman), mature seeds, cooked, boiled, without salt: 58th protein percentile, 53rd calorie percentile
- Beans, pink, mature seeds, raw: 71st protein percentile, 80th calorie percentile
- Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain: 18th protein percentile, 18th calorie percentile
- SILK Light Vanilla, soymilk: 7th protein percentile, 1st calorie percentile
- Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 61st protein percentile, 29th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 1.2 G | 0% |
| Energy | 83 KCAL | |
| Fiber, total dietary | 1.0 G | 4% |
| Protein | 10.0 G | 20% |
| Total Sugars | 0.71 G | |
| Total lipid (fat) | 5.3 G | 7% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 1.3 G | |
| Caffeine | 0 MG | |
| Energy | 349.0 kJ | |
| Theobromine | 0 MG | |
| Water | 82.3 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 33 MG | |
| Folate, DFE | 9.0 UG | |
| Folate, food | 9.0 UG | |
| Folate, total | 9.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 0 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 2.8 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 282 MG | 22% |
| Iron, Fe | 2 MG | 11% |
| Potassium, K | 130 MG | 3% |
| Sodium, Na | 4 MG | 0% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 0.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 35 MG | |
| Manganese, Mn | 1 MG | |
| Phosphorus, P | 111 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 13.0 UG | |
| Vitamin A, IU | 0 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 1 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.92 G | 5% |
| Fatty acids, total trans | 0.00 G | |
| Fatty acids, total monounsaturated | 1.3 G | |
| Fatty acids, total polyunsaturated | 2.7 G | |
| MUFA 14:1 | 0.00 G | |
| MUFA 16:1 | 0.00 G | |
| MUFA 17:1 | 0.02 G | |
| MUFA 18:1 | 1.2 G | |
| MUFA 20:1 | 0.02 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 2.4 G | |
| PUFA 18:3 | 0.26 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:2 n-6 c,c | 0.00 G | |
| PUFA 20:3 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.01 G | |
| SFA 15:0 | 0.00 G | |
| SFA 16:0 | 0.63 G | |
| SFA 17:0 | 0.01 G | |
| SFA 18:0 | 0.27 G | |
| SFA 20:0 | 0.00 G | |
| SFA 22:0 | 0.00 G | |
| SFA 24:0 | 0.00 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.45 G | |
| Arginine | 0.79 G | |
| Aspartic acid | 1.2 G | |
| Cystine | 0.03 G | |
| Glutamic acid | 1.9 G | |
| Glycine | 0.42 G | |
| Histidine | 0.25 G | |
| Isoleucine | 0.49 G | |
| Leucine | 0.80 G | |
| Lysine | 0.51 G | |
| Methionine | 0.12 G | |
| Phenylalanine | 0.48 G | |
| Proline | 0.63 G | |
| Serine | 0.59 G | |
| Threonine | 0.45 G | |
| Tryptophan | 0.14 G | |
| Tyrosine | 0.41 G | |
| Valine | 0.50 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 0.0 UG | |
| MUFA 15:1 | 0.04 G | |
| SFA 13:0 | 0.00 G |
Key takeaways
- Tofu, extra firm, prepared with nigari delivers 10.0g of protein per 100g, more than 51% of USDA whole foods. See the protein ranking
- It carries 83 calories per 100g - below the legumes and legume products average of 205. Compare legumes and legume products
- Its standout micronutrient is calcium, ca, at 22% of the Daily Value per 100g.
- Based on its per-100g profile, it fits low carb, sugar free, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Beans, cranberry (roman), mature seeds, canned
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork
Refried beans, canned, vegetarian
Beans, kidney, all types, mature seeds, canned
Beans, pinto, mature seeds, canned, solids and liquids
Beans, pinto, mature seeds, canned, solids and liquids, low sodium
→ Compare Tofu, extra firm, prepared with nigari side-by-side with Beans and Cowpeas
Similar Protein Content
Other foods in Legumes and Legume Products closest to 10.0g protein per 100g, useful for protein-matched substitutions.
Vitasoy USA Azumaya, Extra Firm Tofu
Vitasoy USA, Organic Nasoya Extra Firm Tofu
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm
Beans, white, mature seeds, cooked, boiled, with salt
Beans, white, mature seeds, cooked, boiled, without salt
Beans, kidney, royal red, mature seeds, cooked, boiled with salt
Frequently Asked Questions
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More in This Category
Other foods in Legumes and Legume Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 174290) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.