Extra Firm Tofu
Extra firm tofu offers a rich source of high-quality protein, making it a great choice for a balanced and nutrient-rich plant-based diet. Its moderate fat content, primarily unsaturated, supports a light and healthy eating plan. This tofu variety is also packed with essential minerals like calcium, iron, and magnesium, which aid various bodily functions. Additionally, the dietary fiber and potassium content help promote overall wellness.
Macronutrient distribution
A Serving (125 g) of Extra Firm Tofu contains 113 calories, 12.6 g of protein, 2.3 g of carbohydrates, and 6.3 g of fat.
- Protein
- 12.6 g44%
- Carbs
- 2.3 g8%
- Fat
- 6.3 g49%
of calories
Calorie Burn
How long would it take to burn off 113 calories?
- Walking3.5 mph, moderate pace20 min
- YogaModerate effort, gentle pace29 min
- SwimmingFreestyle, moderate effort15 min
- Biking12–14 mph, moderate effort11 min
- StairsStair climbing, moderate pace14 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (125 g)
Carbohydrates
- Carbohydrates2.3 / 313 g(1%)
- Dietary Fiber1.4 / 38 g(4%)
- Soluble Fiber0.5 g
- Insoluble Fiber0.84 g
- Total Sugars0.68 g
- Other Carbohydrates0.25 g
Fats
- Total Fat6.3 / 83 g(8%)
- Saturated Fat0.93 / 25 g(4%)
- Monounsaturated Fat1.7 g
- Polyunsaturated Fat3.5 g
- Omega-30.33 g
- Omega-63 g
- Omega-91.6 g
- Oleic Acid1.6 g
- Stearic Acid0.34 g
- Linoleic Acid3 g
- Myristic Acid0.01 g
- Palmitic Acid0.79 g
- Alpha-Linolenic Acid (ALA)0.33 g
Protein
- Protein12.6 / 56 g(23%)
Amino Acids
- Lysine0.74 g
- Serine0.53 g
- Valine0.63 g
- Alanine0.63 g
- Cystine0.05 g
- Cysteine0.21 g
- Proline0.63 g
- Arginine1.1 g
- Histidine0.31 g
- Threonine0.53 g
- Isoleucine0.53 g
- Methionine0.21 g
- Tryptophan0.13 g
- Glutamic Acid2.3 g
- Aspartic Acid1.5 g
- Phenylalanine0.63 g
- Glycine0.53 g
- Leucine0.95 g
- Tyrosine0.53 g
Vitamins
- Vitamin A1.3 / 900 ug(0%)
- Vitamin E0.01 / 15 mg(0%)
- Vitamin K3.5 / 120 ug(3%)
- Vitamin B60.1 / 1.3 mg(8%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.06 / 1.3 mg(5%)
- Niacin (B3)0.3 / 16 mg(2%)
- Folate11.3 / 400 ug(3%)
- Pantothenic Acid (B5)1.1 / 5 mg(21%)
- Choline41.3 / 550 mg(8%)
Minerals
- Calcium222.5 / 1,000 mg(22%)
- Iron2.2 / 8 mg(28%)
- Magnesium43.8 / 420 mg(10%)
- Phosphorus138.8 / 700 mg(20%)
- Potassium162.5 / 3,400 mg(5%)
- Sodium14.1 / 2,300 mg(1%)
- Zinc1.3 / 11 mg(12%)
- Copper0.25 / 0.9 mg(28%)
- Manganese0.84 / 2.3 mg(36%)
- Selenium16.3 / 55 ug(30%)
Other
- Water102.5 / 3,700 g(3%)
Sources
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