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Calories in Tofu

Q: How many calories in tofu?

Firm tofu has 76 calories per 100g. A 200g serving: 152 kcal with 16g protein.

Updated July 2026 · Source: USDA FoodData Central

kcal

per 100g

8.08

Protein

4.78

Fat

1.87

Carbs

0.3

Fiber

152

kcal per 200g serving (block)

kcal per 100g

kcal per oz (50g)

🌿Only 76 kcal/100g — extremely low calorie protein

💪Complete plant protein — PDCAAS 1.0

🦴Calcium — 19% DV — more than milk per calorie

😌Only 1.87g carbs — keto-friendly

🔬Isoflavones — cardiovascular protection

⚡Very low sodium — 7mg/100g

🍽 Calculate Calories for Any Amount of Tofu

Weight100g

Nutrition Facts

Per 100g tofu

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Firm tofu contains 76 calories per 100g — one of the lowest-calorie protein foods. Only 1.87g carbs — effectively keto-friendly. The only plant food with complete protein (PDCAAS 1.0). Rich in calcium (19% DV — more than milk per calorie). Isoflavones have cardiovascular and hormonal health benefits. Very low sodium (7mg/100g).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Calcium	201mg	19%
Manganese	0.61mg	27%
Copper	0.19mg	21%
Selenium	9.9µg	18%
Iron	1.6mg	9%
Phosphorus	97mg	8%
Magnesium	30mg	7%
Zinc	0.8mg	7%
Potassium	121mg	3%
Sodium	7mg	0%

Calories in Tofu by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat4.78g · 57% of calories

Protein8.08g · 43% of calories

Carbohydrates1.87g · 10% of calories

Fiber0.3g · Net carbs: 1.6g

Firm tofu. Silken tofu: 55 kcal/100g, 5g protein. Extra firm: 80-90 kcal, 10g protein. Fried tofu: 271 kcal. GI ~15. Pressing removes water and increases calorie density slightly.

Key Nutrients

🦴

Calcium

201mg

19% DV

More calcium than milk per equal calorie

💪

Protein

8.08g

16% DV

Complete protein — PDCAAS 1.0

🔬

Isoflavones

~25mg

Phytoestrogens

Cardiovascular and bone protection

⚡

Manganese

0.61mg

27% DV

Antioxidant enzymes

⚡

Magnesium

30mg

7% DV

Muscle and nerve

🦴

Phosphorus

97mg

8% DV

Bone and energy

Tofu Health Benefits

Complete Plant Protein at Extremely Low Calories

At 76 kcal/100g with 8.08g complete protein, tofu has one of the best protein-to-calorie ratios of any plant food. For vegans and vegetarians managing weight while meeting protein targets, tofu's near-zero carb content, complete amino acid profile, and extremely low calorie density make it exceptional.

Calcium — More Than Milk Per Calorie

Firm tofu provides 201mg of calcium per 100g (19% DV). At 76 kcal/100g, tofu provides more calcium per calorie than any dairy milk: milk (113mg Ca / 61 kcal = 1.85mg/kcal) vs tofu (201mg / 76 kcal = 2.64mg/kcal). For vegans seeking calcium without dairy, tofu is one of the most effective sources.

Isoflavones — Evidence-Based Benefits

Tofu's soy isoflavones have documented benefits in clinical trials: significant reduction in menopausal hot flash frequency and severity, modest improvement in bone density, reduction in LDL cholesterol (FDA-approved health claim for soy protein), and reduced risk of breast cancer in Asian populations with lifelong consumption.

Culinary Versatility

Tofu's near-neutral flavour and ability to absorb marinades makes it extraordinarily versatile: stir-fried, scrambled as an egg substitute, blended into sauces and smoothies, pressed and grilled, marinated and baked, or crumbled as a ground meat alternative.

Compare Tofu Calories

Is Tofu Suitable for Your Diet?

✅

Weight loss

Excellent — 76 kcal, 8g protein

✅

Keto

Yes — 1.87g net carbs

❌

Paleo

No — legume-based

✅

Gluten-free

Yes

✅

Diabetic

Yes — very low carb and GI

✅

Vegan

Yes — primary protein source

✅

Vegetarian

Yes

✅

Heart health

FDA-approved soy protein claim

Related Calculators

Frequently Asked Questions

How many calories in tofu?

Firm tofu has 76 calories per 100g. A 200g serving: 152 kcal with 16g protein.

Is tofu a complete protein?

Yes — made from soybeans, the only legume with complete protein (PDCAAS 1.0), providing all 9 essential amino acids.

Is tofu good for weight loss?

Excellent — only 76 kcal/100g with 8g complete protein. A 200g serving provides 152 kcal and 16g protein — very high satiety per calorie.

Is tofu keto?

Yes — only 1.87g carbs per 100g. One of the best high-protein keto foods for vegans and vegetarians.

Is tofu safe for men?

Yes — the concern that soy lowers testosterone is not supported by clinical evidence. Multiple meta-analyses find no effect of normal dietary soy on testosterone in men.

Firm vs silken tofu?

Firm: 76 kcal, 8g protein, holds shape — stir-fry, grilling. Silken: 55 kcal, 5g protein, custard texture — smoothies, sauces, desserts.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.