Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
Tofu, Extra Firm, Prepared with Nigari belongs to the Legumes and Legume Products group in the USDA FoodData Central database. Per 100 grams, it provides 83.0 kcal, 10.0g protein, 1.2g carbohydrate, and 5.3g fat — of which 0.92g is saturated (17.4% of total fat).
It counts as minimally processed, so it sits near the whole-food end of the Mediterranean-style pattern. The 1.0g of fiber per 100g is another data point worth weighing, since fiber supports the metabolic response the liver depends on. Sodium comes in at 4.0mg per 100g, a moderate amount that fits comfortably in most days. The database lists Boiled as the usual preparation — relevant because how it is cooked changes the fat that ends up on the plate. These stats come from the USDA dataset that powers the entire site, scored with the uniform AASLD 2023 criteria applied to every food.
Since Tofu, Extra Firm, Prepared with Nigari earns a Recommended grade, it can be a regular part of a Mediterranean-style week, which is the AASLD's framework for MASLD.
In context, tofu, extra firm, prepared with nigari is balanced across protein (10g), fat (5g), and carbohydrate (1g) per 100g. The database lists a typical serving of 1/2 cup; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Legumes and Legume Products group, tofu, extra firm, prepared with nigari sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
Should I avoid Tofu, Extra Firm, Prepared with Nigari with fatty liver?
No, Tofu, Extra Firm, Prepared with Nigari can be included in a fatty liver diet. Saturated fat: 17% of total fat. The current clinical guidelines emphasize reducing saturated fat intake and choosing unsaturated fats instead. Tofu, Extra Firm, Prepared with Nigari should be consumed 3 or more times per week, with a serving size of 100g.
What are the key nutrients in Tofu, Extra Firm, Prepared with Nigari for fatty liver?
Per 100g, Tofu, Extra Firm, Prepared with Nigari contains 10.0g protein, 5.3g fat (0.9g saturated), 1g carbs, 1.0g fiber, and 83 calories. For fatty liver, focus on the ratio of saturated to total fat and the fiber content. Foods with higher fiber and lower saturated fat are generally more supportive of liver health.
What does the Recommended rating mean for Tofu, Extra Firm, Prepared with Nigari?
A Recommended rating means that Tofu, Extra Firm, Prepared with Nigari can be safely included in a fatty liver diet when consumed in appropriate portions. Saturated fat: 17% of total fat. Choosing whole, minimally processed foods is generally recommended for optimal liver health. This rating system is designed to help you make informed choices aligned with the Mediterranean diet framework recommended by the AASLD for managing MASLD.
Should I measure my portion of Tofu, Extra Firm, Prepared with Nigari for fatty liver?
Yes, portion awareness is helpful for managing fatty liver. A serving of Tofu, Extra Firm, Prepared with Nigari is 1/2 cup (91.0g), 3 or more times per week. Using visual cues — such as comparing protein portions to the size of your palm — can make portion control easier without weighing every meal.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.