Calories in Tofu: By Type and Per 100g

Firm raw tofu contains 76 kcal per 100g, with 8.1g protein, 4.2g fat, and 1.9g total carbohydrates (USDA FoodData Central, NDB 16126). The calorie count shifts meaningfully by tofu type and preparation method, so the details below matter for accurate logging.

Calories by Tofu Type — Per 100g and Per Common Serving

The table below uses USDA FoodData Central values for raw, unprepared tofu unless noted. Cooking methods such as pan-frying or deep-frying will increase calorie counts significantly depending on oil absorbed.

Tofu Type	Serving	Calories (kcal)	Protein (g)	Fat (g)	Net Carbs (g)
Silken (soft)	100g	55	5.0	2.7	2.0
Silken (soft)	1 cup (~248g)	136	12.4	6.7	5.0
Firm, raw	100g	76	8.1	4.2	1.9
Firm, raw	1/2 block (~122g)	93	9.9	5.1	2.3
Extra-firm, raw	100g	83	9.4	4.8	1.5
Extra-firm, raw	1/2 block (~126g)	105	11.8	6.0	1.9
Baked/smoked	100g	160	17.0	9.0	3.5
Fried (agedashi style)	100g	271	11.0	20.0	12.0

Sources: USDA FoodData Central; baked/fried values are representative averages from standard preparation methods.

Macros at a Glance

Tofu’s macro profile is unusually clean for a plant food. Protein makes up roughly 40–45% of calories in firm and extra-firm varieties. Fat is predominantly unsaturated — a mix of linoleic and oleic acid — and contributes the remainder of calories alongside a small carbohydrate fraction. Silken tofu is softer and more water-rich, so calorie density drops; it works well in smoothies or desserts where lower protein density is acceptable. Extra-firm tofu has the most concentrated macros, making it the better choice when you are aiming to hit protein targets with minimal calorie overhead. For a deeper look at how tofu fits into your personal protein goals, the macro calculator can show your daily protein, fat, and carbohydrate targets in one step.

Carbohydrates in tofu are low and primarily from fiber and trace sugars, giving it an estimated net carb count of under 2g per 100g for firm varieties — important context for anyone tracking net carbs as part of a low-carbohydrate diet.

Does Tofu Fit Your Goals?

Weight loss. Tofu is one of the more calorie-efficient high-protein foods available. At 76 kcal per 100g and 8.1g protein, it compares favorably to chicken breast (approximately 165 kcal per 100g, 31g protein) on a protein-per-calorie basis for smaller portions. A 200g serving of firm tofu adds just 152 kcal and around 16g protein to a meal — useful when building a high-satiety plate within a calorie deficit. For context on how many calories you should be targeting each day, see our guide to maintenance calories.

Blood sugar management. Tofu’s glycemic index is approximately 15 — well below the threshold of 55 considered low — and its net carbohydrate content per standard serving is negligible. Isoflavones in soy protein have also been associated with modest improvements in insulin sensitivity in some observational studies, though the effect size is small and diet quality overall matters far more. Tofu is generally considered a blood-sugar-friendly protein source for people with prediabetes or type 2 diabetes.

Calorie density comparison. Silken tofu at 55 kcal per 100g is one of the lowest-calorie protein sources by weight. Extra-firm baked tofu at 160 kcal per 100g is more energy-dense but still moderate. Fried preparations can push past 270 kcal per 100g — roughly the calorie density of a burger patty — so cooking method is the single biggest variable in a tofu dish’s calorie count.

A Note on Preparation

Pressing firm or extra-firm tofu before cooking removes water, which concentrates protein and calories slightly per gram and improves texture for searing. If you press a 200g block down to 160g, the calories stay the same — only the weight changes. Log the raw, pre-press weight for accuracy, or weigh after pressing and use the raw-per-100g figures above scaled accordingly.

Snap a photo of your tofu dish before you eat and log it in seconds with CalEye — the AI reads the portion and ingredients directly from your plate.