VeganLegumes & Pulses

Firm Tofu

Nutrition Facts Per 100g

Also known as: EXTRA FIRM TOFU, HARD TOFU, PRESSED TOFU

Firm Tofu is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 17.3g of protein per 100g — roughly 35% of an average adult's daily target. Its Polyunsaturated Fat (PUFA) (approximately 82% of a typical adult's daily needs) and Protein (approximately 35% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

144kcalCalories

17.3gProtein

2.8gCarbs

8.7gFat

2.3gFiber

Protein 48% Carbs 8% Fat 54%

Micronutrients

High in:CalciumFolate (B9)PhosphorusIronMagnesium

Calcium350 mg(35%)

Iron2.7 mg(21%)

Zinc1.4 mg(15%)

Potassium237 mg(8%)

Sodium14.0 mg(3%)

Magnesium60.0 mg(17%)

Phosphorus190 mg(27%)

Thiamin (B1)0.1 mg(10%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.4 mg(3%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)120 µg(30%)

Vitamin B60.1 mg(9%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA1.9 g

13%

PUFA4.9 g

82%

Omega-30.4 g

30%

Omega-64.5 g

31%

Limit These2

Saturated Fat1.0 g

Cholesterol0 mg

Common Serving Sizes

1/2 cup cubed126g

181 kcal21.8g protein

1 block280g

403 kcal48.4g protein

100 g100g

144 kcal17.3g protein

Allergen Information

Shellfish

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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