How many calories are in tofu?
Tofu: 1/4 block (81 g) has 117 kcal and 14 g of protein. Per 100 g: 144 kcal.
Values for: firm, raw
Values are for the raw food. Cooking changes the weight (water is lost or absorbed), so always compare in the same state.
1/4 block (81 g)
117kcal
100 g
144kcal
Nutrients per 100 g
- Protein
- 17.3 g
- Carbs
- 2.8 g
- Fat
- 8.7 g
- Fiber
- 2.3 g
- Sugars
- no data
Is it a source of protein? Yes: 48% of its calories come from protein, so it meets the EU labelling criterion for “high protein” (at least 20%; Regulation (EC) No 1924/2006).
Firm tofu, the kind sold for cooking. Regular soft tofu has half the protein: see below.
The other version people also search for
Regular (soft) tofu, raw
76 kcal per 100 g · Protein 8.1 g · Carbs 1.9 g · Fat 4.8 g · Fiber 0.3 g
1/4 block (116 g): 88 kcal · Protein 9.4 g
Source: USDA 172476
Servings and amounts
| Amount | kcal | Prot. | Carbs | Fat |
|---|---|---|---|---|
| 1/4 block (81 g) | 117 | 14 | 2.3 | 7 |
| 1/2 cup, cubed (126 g) | 181 | 21.8 | 3.5 | 11 |
| 50 g | 72 | 8.7 | 1.4 | 4.4 |
| 100 g | 144 | 17.3 | 2.8 | 8.7 |
| 150 g | 216 | 26 | 4.2 | 13.1 |
| 200 g | 288 | 34.6 | 5.6 | 17.4 |
Household servings are the weights given by the same source; the rest is scaled from 100 g. Weigh something else and the app does the maths.
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Frequently asked questions
How many calories are in tofu?
Tofu: 1/4 block (81 g) has 117 kcal and 14 g of protein. Per 100 g: 144 kcal. Values for: firm, raw.
How much protein is in tofu?
1/4 block (81 g): 14 g of protein. Per 100 g, 17.3 g, with 2.8 g of carbs and 8.7 g of fat. Is it a source of protein? Yes: 48% of its calories come from protein, so it meets the EU labelling criterion for “high protein” (at least 20%; Regulation (EC) No 1924/2006).
What are the macros of tofu?
Per 100 g: 17.3 g of protein, 2.8 g of carbs, 8.7 g of fat and 2.3 g of fiber.
Are these values raw or cooked?
Values are for the raw food. They are for tofu: firm, raw. Cooking changes the weight (water is lost or absorbed), so always compare in the same state.
Is tofu fattening?
No single food makes you gain weight on its own: the day’s total does. 1/4 block (81 g): 117 kcal, 6% of the 2,000 kcal used as the reference on food labels.
How do I know how much is on my plate without weighing it?
Eyeballing it is where manual counting breaks. With a photo, Renzy estimates the amount and the calories, and you correct whatever needs it.
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Source
USDA FoodData Central (SR Legacy), entry 172475
A specific product varies with variety, brand and cooking. If yours has a label, the label wins.
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