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Firm tofu

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories78 kcal
  • Proteins13 g
  • Carbohydrates2.85 g
  • Fats4.17 g
  • Fiber0.9 g
  • Sodium0.012 g
  • Sugars0.6 g
  • CO₂ footprint250 g
Detailed nutrition enriched from Canadian Nutrient File — Tofu, regular, firm or extra firm (prepared with magnesium chloride and calcium sulphate or calcium chloride)

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.793 g4% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 140 mg14% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 1.61 mg7.3–12% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 89 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 37 mg12% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 121 mg17% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 148 mg4.2% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 12 mg0.6% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.83 mg5.9–7.5% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.213 mg24% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.625 mg21% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 9.9 µg17% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 22 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 0 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.01 mg0.1% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lutein and zeaxanthin 0 µg
  • Vitamin C 0.2 mg0.2% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.06 mg5% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.063 mg5.3% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.101 mg0.7% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 2.15 mg NE14% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.11 mg2.2% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.071 mg5.5% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 19 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 28.1 mg
  • Folic acid 0 µg
  • Naturally occurring folate 19 µg
  • Dietary folate equivalents 19 µg4.8% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 35 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.013 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.567 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.2 g
  • Fatty acids, saturated, 20:0, eicosanoic 0 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 1.01 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 1.47 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.167 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0.003 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0.023 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0.007 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 1.13 g
  • Fatty acids, polyunsaturated, total 1.65 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0.013 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0.003 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0.023 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, saturated, 13:0 tridecanoic 0 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0.067 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.181 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0.003 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.6 g
Other compounds Additional compounds measured by CNF 23 nutrients
  • Alcohol 0 g
  • Moisture 82.9 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Betaine 0.4 mg
  • Tryptophan 0.123 g
  • Threonine 0.411 g
  • Isoleucine 0.444 g
  • Leucine 0.728 g
  • Lysine 0.462 g
  • Methionine 0.11 g
  • Cystine 0.03 g
  • Phenylalanine 0.437 g
  • Tyrosine 0.367 g
  • Valine 0.455 g
  • Arginine 0.716 g
  • Histidine 0.225 g
  • Alanine 0.405 g
  • Aspartic acid 1.07 g
  • Glutamic acid 1.72 g
  • Glycine 0.384 g
  • Proline 0.567 g
  • Serine 0.531 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Firm or extra-firm tofu made with nigari and calcium salts, a source of plant protein and calcium for stir-fries, grilling and baking.

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