Hard Tofu
legumes SR Legacy · per 100g
Hard Tofu provides 145 kcal per 100g, with 12.7 g protein, 10.0 g fat, and 4.4 g carbohydrates. It is a notable source of Manganese (1.1 mg, 46% RDA), Copper (0.328 mg, 36% RDA), Calcium (345 mg, 35% RDA), Iron (2.8 mg, 34% RDA), Phosphorus (231 mg, 33% RDA), Selenium (17 mcg, 31% RDA), and Zinc (1.7 mg, 15% RDA). Nutrient data from USDA FoodData Central (SR Legacy dataset), per 100g edible portion.
145kcal
Calories
12.7g
Protein
10.0g
Total Fat
4.4g
Carbs
Protein 32.1%
Fat 56.8%
Carbs 11.1%
per 100g
Detailed Nutrition
Per
USDA/NIH DRI · National Academies
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Energy | 145.0 | kcal | — |
| Protein | 12.7 | g | 23% |
| Total Fat | 10.0 | g | — |
| Carbohydrate | 4.4 | g | 3% |
| Water | 71.1 | g | — |
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Vitamin C | 0.300 | mg | 0% |
| Thiamin (B1) | 0.042 | mg | 4% |
| Riboflavin (B2) | 0.077 | mg | 6% |
| Niacin (B3) | 0.639 | mg | 4% |
| Pantothenic Acid (B5) | 0.037 | mg | 1% |
| Vitamin B6 | 0.039 | mg | 3% |
| Folate (DFE) | 22.0 | mcg | 6% |