TempoLife › Calorie database › Legumes › Hard tofu
Hard tofu calories and nutrition facts
100 grams of hard tofu contains 145 calories, with 12.7 g of protein, 4.4 g of carbohydrate and 10 g of fat. It provides 0.6 g of fiber per 100 g. Most of its calories come from fat.
Where the calories come from
Protein 32% Carbs 11% Fat 57%
How hard tofu compares
Per 100 g, against the closest legumes in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hard tofu | 145 kcal | 12.7 g | 4.4 g | 10 g |
| Soybean curd cheese | 151 kcal | 12.5 g | 6.9 g | 8.1 g |
| Firm tofu, raw | 144 kcal | 17.3 g | 2.8 g | 8.7 g |
| Sandwich spread, meatless | 149 kcal | 8 g | 9 g | 9 g |
| Organic Nasoya super firm cubed tofu | 118 kcal | 12.4 g | 2.8 g | 6.3 g |
Nutrition facts for hard tofu
| Nutrient | Per 100 g |
|---|---|
| Calories | 145 kcal |
| Protein | 12.7 g |
| Carbohydrate | 4.4 g |
| Fat | 10 g |
| Fiber | 0.6 g |
| Saturated fat | 1.5 g |
| Salt | 0 g |
Print an EU-style nutrition label for hard tofu — per 100 g and per portion.
Vitamins and minerals in hard 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 | 1.1 mg | 46% |
| Copper | 0.33 mg | 37% |
| Selenium | 16.8 µg | 31% |
| Calcium | 345 mg | 27% |
| Phosphorus | 231 mg | 18% |
| Iron | 2.8 mg | 15% |
| Zinc | 1.7 mg | 15% |
| Magnesium | 53 mg | 13% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common hard tofu servings
How many calories in a portion of hard tofu — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 145 kcal | 13 g | 4 g | 10 g |
| ¼ block (122 g) | 177 kcal | 15 g | 5 g | 12 g |
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Frequently asked questions
How many calories are in hard tofu?
Hard tofu has 145 calories per 100 grams.
How much protein is in hard tofu?
Hard tofu contains 12.7 g of protein per 100 g.
Is hard tofu low in carbs?
Yes by the numbers: Hard tofu has 4.4 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.
Are these hard 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 #174291 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
