Tofu, extra firm, prepared with nigari

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 52 / 100 How is this scored?

Composition

Energy

Protein 10.0 g · 40 kcal/100g
Fat 5.3 g · 47 kcal/100g
Carbs 1.2 g · 5 kcal/100g
Fiber 1.0 g
Water 82 g
Total energy 83 kcal

Energy is predominantly from fat (51%); EFSA recommends 20–35% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
5.3g
Saturated
0.9g
Monounsat.
1.3g
Polyunsat.
2.7g
Omega-6
2.39g

Saturated fat is 10.0% of energy, within the WHO limit of 10%.

Protein quality 71 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 71%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (71% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 42 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 3 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.2 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.08 mg
Folate (B9) 9 µg
Vitamin B12 0.00 µg

Minerals

Calcium 282 mg
Iron 2.0 mg
Magnesium 35 mg
Phosphorus 111 mg
Potassium 130 mg
Sodium 4 mg
Zinc 1.1 mg
Copper 0.20 mg
Manganese 0.67 mg
Selenium 13.0 µg

Notable source of Calcium (35% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.