🥩 Proteinsveganvegetariangluten free
🫙 Calories in Tofu
The versatile plant protein used across Asian cuisines for centuries
Per 100g
76kcal
8g
Protein
1.9g
Carbs
4.8g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per Half block firm tofu (175g) |
|---|---|---|
| Calories | 76kcal | 133kcal |
| Protein | 8g | 14g |
| Total Carbs | 1.9g | 3.3g |
| — of which Sugar | 0.7g | 1.2g |
| Total Fat | 4.8g | 8.4g |
| Dietary Fibre | 0.3g | 0.5g |
| Sodium | 7mg | 12mg |
Macro Breakdown
Protein8g (32 kcal)
Carbohydrates1.9g (7.6 kcal)
Fat4.8g (43.199999999999996 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium350mg
35% of daily reference intake
Iron1.6mg
11% of daily reference intake
Potassium121mg
3% of daily reference intake
Magnesium30mg
8% of daily reference intake
✅ Key Nutrition Facts
- •Complete plant protein — all 9 essential amino acids
- •Excellent source of calcium — 350mg per 100g (more than milk)
- •Contains isoflavones — associated with heart health benefits
- •Extremely versatile — absorbs flavours from marinades and sauces
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g firm tofu | 100g | 76 kcal | 8g |
| Half block (175g) | 175g | 133 kcal | 14g |
| Full block (350g) | 350g | 266 kcal | 28g |
Frequently Asked Questions
How many calories are in tofu?+
Firm tofu contains approximately 76 calories per 100g. Silken tofu is lower at around 55 kcal per 100g. Extra-firm tofu is around 83 kcal per 100g.
Is tofu a good protein source?+
Yes. Tofu is one of the few plant foods that provides a complete protein — all 9 essential amino acids. Firm tofu provides 8–17g of protein per 100g depending on the type, making it comparable to many animal proteins for plant-based diets.
Is soy tofu bad for hormones?+
The evidence does not support concerns about tofu disrupting hormones. The phytoestrogens in soy (isoflavones) are structurally different from human oestrogen and have weak effects. Multiple large studies show moderate soy consumption is safe for men and women.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.