Tofu Mori-nu
MORI-NU, Tofu, silken, extra firm
Nutrition Facts
- Total Fat 1,9 g2%
- Saturated Fat 0,3 g2%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 63 mg3%
- Total Carbohydrate 2 g1%
- Dietary Fiber 0,1 g0%
- Total Sugars 0,99 g
- Protein 7,4 g15%
- Vitamin D —
- Calcium 31 mg2%
- Iron 1,19 mg7%
- Potassium 154 mg3%
100g of MORI-NU, Tofu contains 55 kcal calories, 7,4g protein, and 1,19mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein54%(30 kcal)
- Carbs15%(8 kcal)
- Fat31%(17 kcal)
Nutrient density
Meets ≥10% Daily Value for 2 of 22 nutrients
Low nutrient densityUse Tofu Mori-nu in your next meal plan
Melio can build a complete week of meals around Tofu Mori-nu (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Legumes and Legume Products
- Tofu Mori-nu has a potassium-to-sodium ratio of 2.4:1, which is considered favorable for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 55 kcal | 3% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 7,4 g | 15% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 2 g | 1% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 1,9 g | 2% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0,1 g | 0% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,99 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 63 mg | 3% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 154 mg | 3% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 31 mg | 2% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 27 mg | 6% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 100 mg | 8% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,19 mg | 7% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,6 mg | 5% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,2 mg | 22% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,3 g | 2% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,35 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,06 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,08 mg | 7% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,03 mg | 3% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,24 mg | 1% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,01 mg | 1% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,5 g | — |
| Leucine | 0,64 g | — |
| Isoleucine | 0,38 g | — |
| Valine | 0,4 g | — |
| Threonine | 0,31 g | — |
| Methionine | 0,09 g | — |
| Phenylalanine | 0,43 g | — |
| Tryptophan | 0,12 g | — |
| Histidine | 0,18 g | — |
| Arginine | 0,53 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 88,1 g | — |
Compare 5 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| MORI-NU, Tofu, silken, firm | 172461 | 62 | 6,9 | 2,4 | 2,7 |
| MORI-NU, Tofu, silken, extra firmcurrent | 172462 | 55 | 7,4 | 2 | 1,9 |
| MORI-NU, Tofu, silken, lite firm | 172463 | 37 | 6,3 | 1,1 | 0,8 |
| MORI-NU, Tofu, silken, lite extra firm | 172464 | 38 | 7 | 1 | 0,7 |
| MORI-NU, Tofu, silken, soft | 174292 | 55 | 4,8 | 2,9 | 2,7 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated18%(0,3 g)
- Monounsaturated20%(0,35 g)
- Polyunsaturated62%(1,06 g)
Household serving sizes
g- slice
- 84 g
Frequently asked questions about Tofu Mori-nu
How many calories in Tofu Mori-nu?
Tofu Mori-nu contains 55 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Tofu Mori-nu?
Tofu Mori-nu contains 63 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Tofu Mori-nu?
Per 100 grams, Tofu Mori-nu contains 7.4 g protein, 2 g carbohydrates, and 1.9 g total fat.
Is Tofu Mori-nu good for keto or low-carb?
Yes — Tofu Mori-nu has 1.9 g net carbs per 100 g, fitting a low-carb plan.
Where does Tofu Mori-nu nutrition data come from?
Nutrition data for Tofu Mori-nu is sourced from USDA FoodData Central (FDC ID 172462). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172462/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Tofu Mori-nu
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Tofu Mori-nu.
3 meal ideas using Tofu Mori-nu
Starter templates matched to Tofu Mori-nu's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with tofu Mori-nu
A warm bowl of oats with tofu Mori-nu, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around tofu Mori-nu
A big leafy salad with tofu Mori-nu, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with tofu Mori-nu
Roast tofu Mori-nu with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 172462), accessed 2019-04-01.
Published: 2019-04-01
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Use Tofu Mori-nu in your next meal plan
Melio can build a complete week of meals around Tofu Mori-nu (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan