Recipe Nutrition Calculator

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Firm Tofu
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Recipe Nutrition Facts
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Number of Servings:
Nutrition Facts
Serving Size
Whole Recipe (252g)
Calories363
% Daily Value *
Total Fat 22g28%
Saturated Fat 3.2g16%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 35.3mg2%
Total Carbohydrate 7g2%
Dietary Fiber 5.8g21%
Total Sugars 0g0%
Includes 0g Added Sugars0%
Protein 43.5g87%
Vitamin C 0.5mg1%
Vitamin D 0μg0%
Iron 6.7mg37%
Calcium 1721.2mg132%
Potassium 597.2mg13%
Phosphorus 478.8mg38%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Missing data "~" is set to equal 0. Totals may be higher than shown.
Quick Stats
  • Calories 363 18% DV
  • Protein 44g 87% DV
  • Carbs 7g 2% DV
  • Fat 22g 28% DV
  • Fiber 5.8g 21% DV
  • Sugar 0g 0% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 363 calories in Firm Tofu coming from 44% protein, 7% carbs, 49% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Firm Tofu. This food consists of 70.82% water, 17.51% protein, 2.82% carbs, 8.85% fat, and 0% alcohol.

Detailed Nutrition Facts
Macronutrients
~ = missing data %DV
Weight252g
Calories 363 18%
Fat 22g 28%
Protein 43.5g 87%
Carbohydrate 7g 2%
Sugars 0g 0%
Fiber 5.8g 21%
Cholesterol 0mg 0%
Saturated Fats 3.2g 16%
Net-Carbs 1.2g
Trans Fatty Acids 0g
Minerals
~ = missing data %DV
Weight252g
Calcium 1721.2mg 132%
Iron, Fe 6.7mg 37%
Potassium, K 597.2mg 13%
Magnesium 146.2mg 35%
Phosphorus, P 478.8mg 38%
Sodium 35.3mg 2%
Zinc, Zn 4mg 36%
Copper, Cu 1mg 106%
Manganese 3mg 129%
Selenium, Se 43.8μg 80%
Fluoride, F 0μg 0%
Molybdenum 0μg
Iodine, I 0μg
Chlorine 0mg
Chromium 0μg
Vitamins
~ = missing data %DV
Weight252g
Vitamin A, RAE 0μg 0%
Vitamin C 0.5mg 1%
Thiamin (B1) 0.4mg 33%
Riboflavin (B2) 0.3mg 20%
Niacin (B3) 1mg 6%
Vitamin B5 (PA) 0.3mg 7%
Vitamin B6 0.2mg 14%
Biotin 0μg
Folate (B9) 73.1μg 18%
Folic acid 0μg 0%
Food Folate 73.1μg 18%
Folate DFE 73.1μg 18%
Choline 0mg 0%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 0μg 0%
Carotene, alpha 0μg 0%
Cryptoxanthin, beta 0μg 0%
Vitamin A, IU 418.3IU 14%
Lycopene 0μg
Lut + Zeaxanthin 0μg
Vitamin E 0mg 0%
Vitamin D 0μg 0%
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin D (IU) 0IU 0%
Vitamin K 0μg 0%
Vitamin K1 0μg
Menaquinone-4 0μg
Other
~ = missing data
Weight252g
Water 176g
Ash 4g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 0.22
Carbs & Sugars
~ = missing data %DV
Weight252g
Soluble Fiber 0g
Insoluble Fiber 0g
Added Sugar 0g 0%
Sucrose 0g
Glucose (Dextrose) 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Carbohydrate, other 0g
Total sugar alcohols 0g
Fats
~ = missing data %AI
Weight252g
Monounsaturated Fats 4851mg
Polyunsaturated Fats 12401mg
Omega 3s 1467mg 92%
Omega 6s 10934mg 64%
Omega 3 to Omega 6 Ratio 0.13
Omega 6 to Omega 3 Ratio 7.45
18:3 n-3 c,c,c (ALA) 0mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats 0mg
Stigmasterol 0mg
Campesterol 0mg
Beta-sitosterol 0mg
Phytosterols 0mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 0mg
14:0 60mg
15:0 0mg
16:0 2331mg
17:0 0mg
18:0 784mg
20:0 0mg
22:0 0mg
24:0 0mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 60mg
16:1 c 0mg
17:1 0mg
18:1 undifferentiated 4791mg
18:1 c 0mg
18:1-11 t (18:1t n-7) 0mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c 0mg
24:1 c 0mg
18:2 undiff 10934mg
18:2 n-6 c,c 0mg
18:2 CLAs 0mg
18:2 i 0mg
18:3 undiff 1467mg
18:3 n-6 c,c,c 0mg
18:3i 0mg
18:4 0mg
20:2 n-6 c,c 0mg
20:3 undifferentiated 0mg
20:3 n-3 0mg
20:3 n-6 0mg
20:4 undifferentiated 0mg
20:4 n-6 0mg
21:5 0mg
22:4 0mg
Trans-Monoenoic Fats 0mg
16:1 t 0mg
18:1 t 0mg
22:1 t 0mg
18:2 t not further defined 0mg
18:2 t,t 0mg
Amino Acids
~ = missing data %RDI
Weight252g
Betaine 0mg
Tryptophan 592mg 212%
Threonine 1978mg 188%
Isoleucine 2139mg 153%
Leucine 3508mg 128%
Lysine 2225mg 106%
Methionine 532mg 73%
Cystine 144mg 50%
Phenylalanine 2104mg 240%
Tyrosine 1767mg 202%
Valine 2192mg 120%
Arginine 3450mg
Histidine 1086mg 155%
Alanine 1948mg
Aspartic acid 5131mg
Glutamic acid 8286mg
Glycine 1847mg
Proline 2732mg
Serine 2558mg
Hydroxyproline 0mg
Data Source
Firm Tofu
USDA Food Data Central. Standard Release (Common)
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