Calories in Tofu
Firm tofu contains 76 kcal and 8g of protein per 100g — one of the better plant-based protein sources, with a DIAAS score (1.0) comparable to dairy.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 100g firm tofu | 76 | 1.9 | 8 | 4.8 | — |
| 1/2 cup cubed (~126g) | 96 | 2.4 | 10 | 6 | — |
| 4 oz firm tofu (113g) | 86 | 2.1 | 9 | 5.4 | — |
| 100g extra-firm tofu | 91 | 2.2 | 11 | 5.7 | — |
| 100g silken tofu | 55 | 2 | 5.7 | 2.7 | — |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Silken tofu | 55 | 2 | 5.7 | 2.7 | — |
| Soft tofu | 70 | 2 | 8 | 4 | — |
| Firm tofu | 76 | 1.9 | 8 | 4.8 | — |
| Extra-firm tofu | 91 | 2.2 | 11 | 5.7 | — |
| Tofu (fried, restaurant) | 270 | 9 | 18 | 20 | — |
About these numbers
Tofu is the primary plant-based protein source in most Asian cuisines and a foundational food in vegetarian and vegan eating. Made by curdling soy milk with calcium sulfate or magnesium chloride, it provides high-quality complete protein (DIAAS ~1.0, comparable to dairy) and is one of the few plant proteins that match animal sources on amino acid profile.
The fat content varies meaningfully across textures — silken tofu is the leanest (2.7g fat per 100g), extra-firm is the highest (5.7g). For weight loss, silken or soft is most calorie-efficient; for stir-fries and pan-cooking, firm or extra-firm holds shape better. The 2016 Yan & Spitznagel meta-analysis (35 trials, 1,949 subjects) showed soy protein intake reduced LDL cholesterol by 4–6%. Tofu carries no documented adverse hormonal effects in men at normal intakes despite popular concerns — the 2010 Hamilton-Reeves meta-analysis (15 trials) found no measurable testosterone or estrogen changes from soy protein consumption.
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Frequently asked questions
- How many calories are in tofu?
- 100g of firm tofu contains 76 kcal with 8g of protein. Silken tofu is lower (55 kcal, 5.7g protein); extra-firm is higher (91 kcal, 11g protein). Fried tofu — common in restaurant preparation — has nearly 4x the calorie density at 270 kcal/100g due to oil absorption. For weight loss, pan-cooked or baked tofu with minimal added oil maintains the low calorie density.
- Is tofu a good protein source?
- Yes — among the best plant sources. DIAAS score 1.0, meaning all essential amino acids are present in proportions matching human requirements. 100g of firm tofu delivers 8g protein at 76 kcal — protein density of 10.5g per 100 kcal, similar to eggs (8) and superior to most plant proteins. For vegans and vegetarians, tofu is the practical protein staple; for omnivores, it's an excellent variety addition.
- Does tofu cause hormonal issues in men?
- No, at normal dietary intakes. The 2010 Hamilton-Reeves et al. meta-analysis of 15 trials (n=1,000+) found soy protein consumption produced no measurable changes in testosterone, estrogen, or sperm parameters in men. Even high-intake trials (60g+ soy protein/day, 3x typical Western intake) showed null results. The concern stems from soy isoflavones being structurally similar to estrogen, but they don't bind estrogen receptors strongly enough to produce hormonal effects at dietary intakes. The 2022 review by Reed et al. in Reproductive Toxicology reaffirmed dietary soy is safe across the lifespan.
- Tofu or paneer for vegetarian protein?
- Different niches. Tofu: 76 kcal, 8g protein per 100g — high protein-per-calorie efficiency. Paneer: 265 kcal, 18g protein per 100g — more protein per gram but much higher fat content. For weight loss, tofu is more calorie-efficient (10.5g protein per 100 kcal vs 6.8 for paneer). For high-calorie/high-protein eating during a bulk, paneer fits better. Both are complete proteins; both work well in vegetarian eating patterns. Practical answer: use both, depending on the cooking application.
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