Tofu, hard, prepared with nigari

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 58 / 100 How is this scored?

Composition

Energy

Protein 12.7 g · 51 kcal/100g
Fat 10.0 g · 90 kcal/100g
Carbs 4.4 g · 18 kcal/100g
Fiber 0.6 g
Water 71 g
Total energy 145 kcal

Energy is predominantly from fat (57%); EFSA recommends 20–35% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
10.0g
Saturated
1.4g
Monounsat.
2.2g
Polyunsat.
5.6g
Omega-6
4.97g

Saturated fat is 9.0% of energy, within the WHO limit of 10%.

Protein quality 77 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 77%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (77% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 52 / 100 How is this scored?

Vitamins

Vitamin C 0.3 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.08 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.0 mg
Vitamin B6 0.04 mg
Folate (B9) 22 µg
Vitamin B12 0.00 µg

Minerals

Calcium 345 mg
Iron 2.8 mg
Magnesium 53 mg
Phosphorus 231 mg
Potassium 146 mg
Sodium 2 mg
Zinc 1.7 mg
Copper 0.33 mg
Manganese 1.05 mg
Selenium 16.8 µg

Notable source of Manganese (53% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.