The short answer
No. One portion of nigari tofu (half a block) gives about 1.1 mg of iron, 6% of the 18 mg a day women aged 19 to 50 need. It is non-heme iron, so only a small share gets in unless a vitamin C helper shares the plate. The phytate in it holds some of that back.
- mg1.1In one portion: half a block
- %6Of the 18 mg a day women aged 19 to 50 need
- mg0.9Per 100 g, as eaten
Worth knowingSet with nigari (magnesium chloride) instead of calcium, so it does not count as calcium. It has less iron than calcium-set tofu, about 0.9 mg per 100 g.
How it compares
Iron per portion, next to other foods on the beans, lentils and tofu shelf.
- Tofu6.8 mg
- White beans6.7 mg
- Lentils6.6 mg
- Red kidney beans5.2 mg
- Chickpeas4.6 mg
- Split peas2.6 mg
- Hummus1.4 mg
- Tofu, no added calcium1.1 mg
What helps its iron in
Plant iron
Only a small share gets in on its own. A vitamin C helper on the same plate lifts it.
Cook JD, Monsen ER (1977), Am J Clin Nutr. 25 mg of vitamin C with a meal raised its iron absorption 1.65 times, and 1,000 mg almost 10 times. With meat in the meal, the rise was smaller.
What holds it back
Phytate
Phytate in the seed binds plant iron. Soaking, sprouting and long fermentation break it down, and a vitamin C helper works against it.
Petry N, et al. (2010), J Nutr. Only 2.5% of the iron in a bean porridge was absorbed. Taking out both its phytate and its polyphenols raised that 2.6 times; taking out one alone did little.Soy protein
Soy protein holds iron back as well, even with the phytate gone.
Hurrell RF, et al. (1992), Am J Clin Nutr. Taking the phytate out of soy protein raised its iron absorption 4 to 5 times, yet it stayed at half that of a meal with egg white.
Get more from it
- Put a helper on the same plate: vitamin C from one of these.Lemon juiceRed bell pepperTomatoTomato pasteStrawberriesBlackcurrants
Questions
How much iron is in nigari tofu?
About 0.9 mg per 100 g, so half a block (125 g) gives about 1.1 mg. The number is from the Swedish Food Agency's database: Tofu fast.
Is the iron in nigari tofu easy to absorb?
Less easily than iron from meat or fish. On its own only a small share gets in. A vitamin C helper on the same plate lifts it, and coffee, tea and dairy near the meal hold it back.
What should I eat with nigari tofu for iron?
A vitamin C helper on the same plate: lemon juice, red pepper, tomato, parsley or berries. A little meat or fish helps too, if you eat it.
How do I tell which tofu I have?
Read the label. Nigari or magnesium chloride (E511) means no calcium was added. Calcium sulfate (E516) or calcium chloride (E509) means calcium-set tofu, which has more iron on paper but holds it back with its calcium.
Sources
- Swedish Food Agency, food database: Tofu fast
- Cook JD, Monsen ER. Vitamin C, the common cold, and iron absorption. Am J Clin Nutr, 1977
- Ballot D, et al.. The effects of fruit juices and fruits on the absorption of iron from a rice meal. Br J Nutr, 1987
- Rossander L, Hallberg L, Björn-Rasmussen E. Absorption of iron from breakfast meals. Am J Clin Nutr, 1979
- Petry N, et al.. Polyphenols and phytic acid contribute to the low iron bioavailability from common beans in young women. J Nutr, 2010
- Sandberg AS. Bioavailability of minerals in legumes. Br J Nutr, 2002
- Hurrell RF, et al.. Soy protein, phytate, and iron absorption in humans. Am J Clin Nutr, 1992
- NIH Office of Dietary Supplements. Iron: fact sheet for health professionals
- US Code of Federal Regulations, 21 CFR 101.54: nutrient content claims for "good source" and "high"
Iron is from food tables, for the food as eaten, and real foods vary with the cut, the brand and the recipe. Your body takes in a share of it, and a larger share when your stores are low.
Educational, not medical advice. ferritin.ai does not diagnose or treat any condition. Talk to your doctor about your own results.