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Extra Firm Tofu

Extra Firm Tofu

Everyday

Extra Firm Tofu is a pressed soybean curd characterized by its dense texture and low moisture content, achieved through extended pressing during production. This variety provides a complete plant-based protein with minimal carbohydrates, making it particularly valuable in vegan and low-carb diets. Its sturdy structure retains shape during high-heat cooking methods like grilling and stir-frying, while readily absorbing marinades and spices for versatile culinary applications.

Macro Impact

A 1/2 cup serving contains 113 calories, 13g protein, 2g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 113 calories?
Walking3.5 mph, moderate pace
26 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1/2 cup (125 g)
Amount per serving
Calories113
% Daily Value*
Total Fat6g
8%
Saturated Fat0.9g
5%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium14mg
1%
Total Carbohydrate2g
1%
Dietary Fiber1g
5%
Total Sugars0.7g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0mcg
0%
Calcium223mg
17%
Iron2mg
12%
Potassium163mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
2 / 275 g
1%
Fiber
1 / 28 g
5%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
3 / 23 g
15%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
7%
Omega 6
3 / 19 g
16%
Omega 9
2 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
10%
Isoleucine
1 / 2 g
33%
Leucine
1 / 3 g
31%
Lysine
1 / 2 g
31%
Methionine
0 / 1 g
18%
Phenylalanine
1 / 2 g
31%
Threonine
1 / 1 g
44%
Tryptophan
0 / 0 g
39%
Valine
1 / 2 g
30%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
21%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
11 / 400 mcg
3%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
4 / 105 mcg
3%
Minerals
Calcium
223 / 1k mg
22%
Copper
0 / 1 mg
28%
Iron
2 / 13 mg
17%
Magnesium
44 / 370 mg
12%
Manganese
1 / 2 mg
41%
Phosphorous
139 / 700 mg
20%
Potassium
163 / 3k mg
5%
Selenium
16 / 55 mcg
30%
Sodium
14 / 2.3k mg
1%
Zinc
1 / 10 mg
14%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
103 g
Caffeine
0 mg
Choline
41 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Vitasoy USA, Organic Nasoya Extra Firm Tofu. USDA Standard Reference, Legacy. Food ID 173762.
  2. 2.Tofu, extra firm, prepared with nigari. USDA Standard Reference, Legacy. Food ID 174290.
  3. 3.Vitasoy USA Azumaya, Extra Firm Tofu. USDA Standard Reference, Legacy. Food ID 175235.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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