Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Composition

Energy

Protein 9.0 g · 36 kcal/100g

Fat 4.2 g · 38 kcal/100g

Carbs 2.9 g · 11 kcal/100g

Fiber 0.9 g

Water 83 g

Total energy 78 kcal

Energy is predominantly from fat (44%); EFSA recommends 20–35% for a balanced diet

Total fat

4.2g

Saturated

0.8g

Monounsat.

1.1g

Polyunsat.

1.6g

Omega-6

1.47g

Saturated fat is 9.2% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 70%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Methionine + Cysteine (70% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.2 mg

Vitamin D 0.0 µg

Vitamin E 0.0 mg

Vitamin K 2 µg

Thiamin (B1) 0.06 mg

Riboflavin (B2) 0.06 mg

Niacin (B3) 0.1 mg

Pantothenic (B5) 0.1 mg

Vitamin B6 0.07 mg

Folate (B9) 19 µg

Vitamin B12 0.00 µg

Minerals

Calcium 201 mg

Iron 1.6 mg

Magnesium 37 mg

Phosphorus 121 mg

Potassium 148 mg

Sodium 12 mg

Zinc 0.8 mg

Copper 0.21 mg

Manganese 0.63 mg

Selenium 9.9 µg

Notable source of Manganese (31% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.