Tofu (Firm) Calories & Nutrition

A soy-based plant protein that takes on the flavor of whatever it's cooked with. Complete protein and dairy-free.

Calories

181

per 1/2 cup

Protein

21.8g

Carbs

3.5g

Fat

11g

Macro split

Protein 44%Carbs 7%Fat 49%

Calories in Tofu (Firm) by serving size

Serving	Cal	Protein	Carbs	Fat
1/2 cup (126g)	181	21.8g	3.5g	11g
100 g (100g)	144	17.3g	2.8g	8.7g
1 block (396g)	570	68.5g	11.1g	34.5g

Per 1/2 cup (126g)

Fiber2.9g

Saturated fat1.6g

Sodium17.6mg

Potassium298.6mg

Complete plant protein (all essential amino acids)

High in calcium and iron

Versatile — absorbs marinades well

Want to know how many calories you should eat per day? Use our free calculators to find your daily target.

How many calories in tofu?+

About 181 calories with 22g of protein per 1/2 cup of firm tofu.

Is tofu good for weight loss?+

Yes — high protein, moderate fat, low carbs. Excellent meat substitute on a cut.

1 oz (~23 almonds)

4 oz cooked, skinless

1 large

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