Tofu, raw, firm, prepared with calcium sulfate
FDC 172475cup (126 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 88 · +25 vs Legumes & beans medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Tofu, raw, firm, prepared with calcium sulfate ranks among the most nutrient-dense foods we cover, scoring 88 of 100. Within legumes & beans it ranks 5 of 60. Per 100 grams it is an excellent source of calcium (53% DV), an excellent source of protein (35% DV), a good source of iron (15% DV). Most of its 144 calories per 100 grams come from fat.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | 7% |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.3 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 2.8 g | 1% |
| Dietary fiber | 2.3 g | 8% |
| Sugars | - | |
| Protein | 17 g | 35% |
| Potassium | 237 mg | 5% |
| Calcium | 683 mg | 53% |
| Iron | 2.7 mg | 15% |
| Magnesium | 58 mg | 14% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | - | |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 181 kcal | 9% |
| Total fat | 11 g | 14% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 18 mg | 1% |
| Carbohydrate | 3.5 g | 1% |
| Dietary fiber | 2.9 g | 10% |
| Sugars | - | |
| Protein | 22 g | 44% |
| Potassium | 299 mg | 6% |
| Calcium | 861 mg | 66% |
| Iron | 3.4 mg | 19% |
| Magnesium | 73 mg | 17% |
| Vitamin C | 0.25 mg | 0% |
| Vitamin A | - | |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172475Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Soy protein concentrate, produced by alcohol extractionDensity 89 vs 88Soy protein isolate, potassium typeDensity 89 vs 88Soy flour, defattedDensity 89 vs 88