Tofu is a mild, protein-rich soy food made by curdling soy milk and pressing the curds into soft white blocks. Per 100 g it provides 76 calories with 8.1 g protein and 4.8 g fat.
Tofu is a soft, white soy food made by coagulating soy milk and pressing the resulting curds into blocks. It has a mild flavor that absorbs seasonings well, which makes it popular in stir-fries, soups, and plant-based dishes. Textures range from silken to extra-firm.
Nutritionally, tofu is a good plant-based source of protein. Per 100 g it provides about 76 kcal, 1.9 g of carbohydrates, 8.1 g of protein, and 4.8 g of fat, with 0.3 g of dietary fiber, 7 mg of sodium, and 350 mg of calcium. The calcium content reflects tofu set with calcium sulfate.
Tofu can be eaten raw, but it is usually cooked by pan-frying, baking, steaming, or simmering in sauces. Firmness affects water content and texture, so weigh the specific tofu used and use the serving sizes below.
Plan your portion
How much is in your serving of Tofu?
Nutrition values are reported per 100 g. A typical 1/2 cup serving (about 126 g) provides roughly 96 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
76 kcal
1.9 g
8.1 g
4.8 g
1/2 cup
126 g
95.8 kcal
2.4 g
10.2 g
6 g
3 oz
85 g
64.6 kcal
1.6 g
6.9 g
4.1 g
Use the weight of the edible portion in the food state shown above.
Yes. Tofu provides about 8.1 g of protein per 100 g, making it a useful plant-based protein source. A 1/2 cup serving (about 126 g) provides roughly 10 g of protein.
How many calories are in tofu?
Tofu provides about 76 calories per 100 g. A typical 1/2 cup serving (about 126 g) provides roughly 96 calories.
Is tofu a good source of calcium?
Tofu made with calcium sulfate can be a good source of calcium, providing about 350 mg per 100 g in this reference. Calcium content varies by brand and coagulant.
