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

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 51 / 100 How is this scored?

Composition

Energy

Protein 7.2 g · 29 kcal/100g
Fat 3.7 g · 33 kcal/100g
Carbs 1.2 g · 5 kcal/100g
Fiber 0.2 g
Water 87 g
Total energy 61 kcal

Energy is predominantly from fat (50%); EFSA recommends 20–35% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
3.7g
Saturated
0.5g
Monounsat.
0.8g
Polyunsat.
2.1g
Omega-6
1.84g

Saturated fat is 7.9% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 34 / 100 How is this scored?

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) 0.05 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.05 mg
Folate (B9) 44 µg
Vitamin B12 0.00 µg

Minerals

Calcium 111 mg
Iron 1.1 mg
Magnesium 27 mg
Phosphorus 92 mg
Potassium 120 mg
Sodium 8 mg
Zinc 0.6 mg
Copper 0.16 mg
Manganese 0.39 mg
Selenium 8.9 µg

Notable source of Folate (B9) (22% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.