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Calorie Slism

Food nutrition facts and count calories in food

Firm Tofu
(Momen Tofu / Momendofu)

Meal Categories
Processed Food / Side Dishes

Firm Tofu Calories and Quick Look At Nutrition Facts

Calories in Firm Tofu72Cal 100g
216 Cal 300g(1brick)
Diet Friendliness
User Reviews
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsMolybdenum,Vitamin K
Firm tofu or Momen tofu in Japanese is one of the most common forms of tofu. Momendofu as it is called is said to contain more protein and potassium than Silken Tofu.

Tofu is made from soybeans. Looking at the makeup of tofu what you will notice is that it is not exactly low fat. Either way, tofu is used in all kinds of cooking. It has also been long considered an alternative source of protein than meats.

g216Cal

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Firm Tofu

Additional Facts for Firm Tofu

Calorie
Diet Friendliness
User Reviews
Appetite Satisfaction
Nutritional Value
Water Content86 (%)
Refuse0 (%)

Nutrition facts for Firm Tofu (1brick 300g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

（Percent Meal Value）

Energy216 Cal536～751Cal
Protein19.8g (79.2 Cal)15～34g
Fat12.6g (113.4 Cal)13～20g
Carbohydrate4.8g (19.2 Cal)75～105g

【PFC Balance】

The calories in Firm Tofu per 300g(1brick) is 216 calories. Firm Tofu is calculated to be 72Cal per 100 grams making 80Cal equivalent to 111.11g with 19.8g of mostly protein、12.6g of fat、4.8g of carbohydrates in 300g while being rich in vitamins and minerals such as Molybdenum and Vitamin K.

Vitamins, ｍinerals, dietary fiber, and sodium content for 300g (1brick) of Firm Tofu

【Vitamin】

（Percent Meal Value）

Vitamin E Alpha Tocopherol0.6mg2.2mg
Vitamin K39μg17μg
Vitamin B10.21mg0.32mg
Vitamin B20.09mg0.36mg
Niacin0.3mg3.48mgNE
Vitamin B60.15mg0.35mg
Folate36μg80μg
Pantothenic Acid0.06mg1.5mg
Biotin11.4μg17μg

【Mineral】

（Percent Meal Value）

Sodium39mg～1000mg
Potassium420mg833mg
Calcium360mg221mg
Magnesium93mg91.8mg
Phosphorus330mg381mg
Iron2.7mg3.49mg
Zinc1.8mg3mg
Copper0.45mg0.24mg
Manganese1.14mg1.17mg
Iodine15μg43.8μg
Selenium12μg8.3μg
Chromium6μg10μg
Molybdenum123μg6.7μg

【Other】

（Percent Meal Value）

Total Dietary Fiber1.2g5.7g～

Fatty acid composition in 300g (1brick) of Firm Tofu

【Fatty Acids】

（Percent Meal Value）

Saturated Fatty Acids2.22g3g～4.7g
Monounsaturated Fatty Acids2.52g～6.2g
Polyunsaturated Fatty Acids6.33g3g～8.3g
Total Fatty Acids11.04g
N3 Polyunsaturated0.81g

（Percent Meal Value）

N6 Polyunsaturated5.52g
Oleic Acid2490mg
Linoleic Acid5400mg
Alpha Linolenic Acid810mg

Amino acid composition in 300g (1brick) of Firm Tofu

【Amino Acids】

（Percent Meal Value）

Isoleucine960mg
Leucine1680mg
Lysine1350mg
Sulfur Containing Amino Acid Total570mg
Aromatic Amino Acid Total1980mg
Threonine840mg
Tryptophan294mg
Valine990mg
Histidine570mg

（Percent Meal Value）

Arginine1680mg
Alanine900mg
Aspartic Acid2550mg
Glutamic Acid4200mg
Glycine900mg
Proline1170mg
Serine1140mg
Amino Acid Total21600mg
Ammonia420mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 216Cal

Firm Tofu:Aerobic exercise duration required to burn 216 calories per 300g (1brick)

  • Walking81min
  • Jogging49min
  • Cycling / Biking / Spinning31min
  • Jumping Rope25min
  • Stretching97min
  • Climbing Steps27min
  • Vacuuming70min
  • Cleaning Bath Tub64min
  • Water Walking61min
  • Swimming31min
  • Aerobics38min
  • Boxercising41min

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