Tofu — Calories and Macros
Firm tofu, pressed and drained. Soft tofu has fewer calories per gram.
per 100g firm
7% of a 2,000 cal day
Protein
17g
Carbs
3g
Fat
9g
Fiber
2g
Sugar
0.6g
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Common questions
How many calories are in tofu?
100g firm of tofu has 144 calories, with 17g protein, 3g carbs, and 9g fat.
How much protein is in tofu?
Tofu has 17g of protein per 100g firm. That is about 12g per 100 calories, a solid amount of protein for its calories.
Is tofu good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Tofu is calorie-dense and easy to overeat, so keep the portion measured and fit it into your target.
Is tofu healthy?
Healthy depends on the rest of your day, not one food. Keep an eye on the fat. In a balanced diet at your calorie target, tofu is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.