Tofu, Hard, Prepared With Nigari

Serving Size 100 grams

Nutritional Value and Analysis

Tofu, Hard, Prepared With Nigari with a serving size of 100 grams has a total of 145 calories with 9.99 grams of fat. The serving size is equivalent to 100 grams of food and contains 89.91 calories from fat. This item is classified as legumes and legume products foods.

This food is a good source of copper, manganese, selenium, tryptophan, threonine, isoleucine, leucine, phenylalanine, valine and histidine . Tofu, Hard, Prepared With Nigari is a high fat food because 62.01% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Copper 37% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 37% of the recommended daily needs of copper.

Manganese 46% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 46% of the recommended daily needs of manganese.

Selenium 31% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 31% of the recommended daily needs of selenium.

Tryptophan 58% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 58% of the recommended daily needs of tryptophan.

Threonine 48% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 48% of the recommended daily needs of threonine.

Isoleucine 55% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 55% of the recommended daily needs of isoleucine.

Leucine 40% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 40% of the recommended daily needs of leucine.

Phenylalanine 31% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 31% of the recommended daily needs of phenylalanine.

Valine 45% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 45% of the recommended daily needs of valine.

Histidine 38% of DV

A serving of 100 grams of tofu, hard, prepared with nigari has 38% of the recommended daily needs of histidine.

Amount Per Serving
Calories 145		Calories from Fat 90
% Daily Value*
Total Fat 10g		15%
	Saturated Fat 1.5g	7%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 2mg		0%
Total Carbohydrate 4.4g		1%
	Dietary Fiber 0.6g	2%
	Sugars 0g
Protein 13g

Vitamin A 0%	Vitamin C 1%
Calcium 27%	Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin B-12	0 µg	0%
Vitamin B-6	0.04 mg	2%
Vitamin C	0.3 mg	1%
Vitamin D	0 IU	0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	4.39 g	1%
Fiber	0.6 g	2%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	9.99 g	15%
Saturated Fats	1.45 g	7%
→ Myristic Acid	0.03 g	-
→ Palmitic Acid	1.06 g	-
→ Stearic Acid	0.36 g	-
Monounsaturated Fats	2.21 g	-
→ Palmitoleic Acid	0.03 g	-
→ Oleic Acid	2.18 g	-
Polyunsaturated Fats	5.64 g	-
→ Linolenic Acid (18:2)	4.97 g	-
→ Linolenic Acid (18:3)	0.67 g	-
Trans Fats	0 g	0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	12.68 g	25%
→ Alanine	0.62 g	-
→ Arginine	1.1 g	-
→ Aspartic acid	1.64 g	-
→ Cystine	0.05 g	-
→ Glutamic acid	2.64 g	-
→ Glycine	0.59 g	-
→ Histidine	0.35 g	38%
→ Isoleucine	0.68 g	55%
→ Leucine	1.12 g	40%
→ Lysine	0.71 g	29%
→ Methionine	0.17 g	14%
→ Phenylalanine	0.67 g	31%
→ Proline	0.87 g	-
→ Serine	0.82 g	-
→ Threonine	0.63 g	48%
→ Tryptophan	0.19 g	58%
→ Tyrosine	0.56 g	23%
→ Valine	0.7 g	45%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	345 mg	27%
Copper	0.33 mg	37%
Iron	2.75 mg	15%
Magnesium	53 mg	13%
Manganese	1.05 mg	46%
Phosphorus	231 mg	18%
Potassium	146 mg	3%
Selenium	16.8 µg	31%
Sodium	2 mg	0%
Zinc	1.66 mg	15%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Ash	1.82 g	-
Water	71.12 g	-

Calories Burn off Time

How long would it take to burn off Tofu, Hard, Prepared With Nigari with 145calories? A brisk walk for 32 minutes, jogging for 15 minutes, or hiking for 24 minutes will help your burn off the calories in tofu, hard, prepared with nigari.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	30 minutes
Dancing	26 minutes
Golfing	26 minutes
Hiking	24 minutes
Light Gardening	26 minutes
Stretching	48 minutes
Walking - 3.5 mph	32 minutes
Weight Training - light workout	40 minutes
Aerobics	18 minutes
Basketball	20 minutes
Bicycling - 10 mph or more	15 minutes
Running - 5 mph	15 minutes
Swimming	17 minutes
Walking - 4.5 mph	19 minutes
Weight Training - vigorous workout	20 minutes

Similar Food Items to Tofu, Hard, Prepared With Nigari

Name	Calories	Total Fat	Proteins	Carbohydrates
Mori-nu, Tofu, Silken, Extra Firm	55	1.9g	7.4g	2g
Mori-nu, Tofu, Silken, Firm	62	2.7g	6.9g	2.4g
Mori-nu, Tofu, Silken, Lite Extra Firm	38	0.7g	7g	1g
Mori-nu, Tofu, Silken, Lite Firm	37	0.8g	6.3g	1.1g
Mori-nu, Tofu, Silken, Soft	55	2.7g	4.8g	2.9g
Soymilk, Chocolate, Unfortified	63	1.53g	2.26g	9.95g
Soymilk, Chocolate, With Added Calcium, Vitamins A And D	63	1.53g	2.26g	9.95g
Usda Commodity, Peanut Butter, Smooth	588	49.54g	21.93g	23.98g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium