TempoLife › Calorie database › Legumes › Firm tofu
Firm tofu calories and nutrition facts
100 grams of firm tofu contains 78 calories, with 9 g of protein, 2.9 g of carbohydrate and 4.2 g of fat. It provides 0.9 g of fiber and 0.6 g of sugar per 100 g. Most of its calories come from fat.
Where the calories come from
Protein 42% Carbs 14% Fat 44%
How firm tofu compares
Per 100 g, against the closest legumes in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Firm tofu | 78 kcal | 9 g | 2.9 g | 4.2 g |
| Azumaya firm tofu | 80 kcal | 9.1 g | 1.5 g | 4.2 g |
| Organic Nasoya firm tofu | 84 kcal | 8.9 g | 2.3 g | 4.4 g |
| Tofu | 76 kcal | 8.1 g | 1.9 g | 4.8 g |
| Organic Nasoya soft tofu | 70 kcal | 8.8 g | 0.7 g | 3.5 g |
Nutrition facts for firm tofu
| Nutrient | Per 100 g |
|---|---|
| Calories | 78 kcal |
| Protein | 9 g |
| Carbohydrate | 2.9 g |
| Fat | 4.2 g |
| Fiber | 0.9 g |
| Sugar | 0.6 g |
| Saturated fat | 0.8 g |
| Salt | 0 g |
Print an EU-style nutrition label for firm tofu — per 100 g and per portion.
Vitamins and minerals in firm tofu
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 0.63 mg | 27% |
| Copper | 0.21 mg | 23% |
| Selenium | 9.9 µg | 18% |
| Calcium | 201 mg | 15% |
| Phosphorus | 121 mg | 10% |
| Iron | 1.6 mg | 9% |
| Magnesium | 37 mg | 9% |
| Zinc | 0.83 mg | 8% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common firm tofu servings
How many calories in a portion of firm tofu — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| ¼ block (81 g) | 63 kcal | 7 g | 2 g | 3 g |
| 0.2 block (91 g) | 71 kcal | 8 g | 3 g | 4 g |
| 100 g (100 g) | 78 kcal | 9 g | 3 g | 4 g |
| ½ cup (126 g) | 98 kcal | 11 g | 4 g | 5 g |
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Frequently asked questions
How many calories are in firm tofu?
Firm tofu has 78 calories per 100 grams.
How much protein is in firm tofu?
Firm tofu contains 9 g of protein per 100 g.
How much sugar is in firm tofu?
Firm tofu contains 0.6 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is firm tofu low in carbs?
Yes by the numbers: Firm tofu has 2.9 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is firm tofu low in calories?
Compared with other legumes it is: 78 kcal per 100 g versus a category median of 132 kcal.
Are these firm tofu calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #172448 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
