VeganLegumes & Pulses
Firm Tofu
Nutrition Facts Per 100g
Also known as: EXTRA FIRM TOFU, HARD TOFU, PRESSED TOFU
Firm Tofu is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 17.3g of protein per 100g — roughly 35% of an average adult's daily target. Its Polyunsaturated Fat (PUFA) (approximately 82% of a typical adult's daily needs) and Protein (approximately 35% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.
Nutrition Summary
144kcalCalories
17.3gProtein
2.8gCarbs
8.7gFat
2.3gFiber
Micronutrients
High in:CalciumFolate (B9)PhosphorusIronMagnesium
Calcium350 mg(35%)
Iron2.7 mg(21%)
Zinc1.4 mg(15%)
Potassium237 mg(8%)
Sodium14.0 mg(3%)
Magnesium60.0 mg(17%)
Phosphorus190 mg(27%)
Thiamin (B1)0.1 mg(10%)
Riboflavin (B2)0.1 mg(8%)
Niacin (B3)0.4 mg(3%)
Vitamin C0 mg(0%)
Carotenoids0 µg(0%)
β-Carotene0 µg(0%)
Vitamin A0 µg(0%)
Folate (B9)120 µg(30%)
Vitamin B60.1 mg(9%)
Vitamin B120 µg(0%)
Vitamin D0 µg(0%)
Vitamin E0.3 mg(2%)
Fat Breakdown4
MUFA1.9 g
PUFA4.9 g
Omega-30.4 g
Omega-64.5 g
Limit These2
Saturated Fat1.0 g
Cholesterol0 mg
Common Serving Sizes
1/2 cup cubed126g
181 kcal21.8g protein
1 block280g
403 kcal48.4g protein
100 g100g
144 kcal17.3g protein