TempoLife › Calorie database › Legumes › Tofu
Tofu calories and nutrition facts
100 grams of tofu contains 76 calories, with 8.1 g of protein, 1.9 g of carbohydrate and 4.8 g of fat. It provides 0.3 g of fiber and 0.6 g of sugar per 100 g. Most of its calories come from fat.
Tofu is pressed soy milk, and its calorie count tracks its water content: silken is lightest, firm and extra-firm progressively denser in both protein and energy. It absorbs whatever flavour you give it, and it fries beautifully — at which point the oil, not the tofu, writes the number. These values are for the firm style.
Where the calories come from
Protein 39% Carbs 9% Fat 52%
How tofu compares
Per 100 g, against the closest legumes in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu | 76 kcal | 8.1 g | 1.9 g | 4.8 g |
| 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 |
| Organic Nasoya soft tofu | 70 kcal | 8.8 g | 0.7 g | 3.5 g |
Same food, different preparation
| Preparation | Calories | Protein | Fat |
|---|---|---|---|
| Tofu (typical) | 76 kcal | 8.1 g | 4.8 g |
| Fried tofu (fried) | 270 kcal | 18.8 g | 20.2 g |
Per 100 g. Water loss in cooking concentrates calories; added fat in frying adds its own.
Nutrition facts for tofu
| Nutrient | Per 100 g | Per half a cup |
|---|---|---|
| Calories | 76 kcal | 96 kcal |
| Protein | 8.1 g | 10 g |
| Carbohydrate | 1.9 g | 2 g |
| Fat | 4.8 g | 6 g |
| Fiber | 0.3 g | 0 g |
| Sugar | 0.6 g | 1 g |
| Saturated fat | 0.7 g | 1 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for tofu — per 100 g and per portion.
Vitamins and minerals in 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 |
|---|---|---|
| Iron | 5.4 mg | 30% |
| Calcium | 350 mg | 27% |
| Manganese | 0.61 mg | 27% |
| Copper | 0.19 mg | 21% |
| Selenium | 8.9 µg | 16% |
| Phosphorus | 97 mg | 8% |
| Magnesium | 30 mg | 7% |
| Zinc | 0.8 mg | 7% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common tofu servings
How many calories in a portion of tofu — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 76 kcal | 8 g | 2 g | 5 g |
| ¼ block (116 g) | 88 kcal | 9 g | 2 g | 6 g |
| ½ cup (124 g) | 94 kcal | 10 g | 2 g | 6 g |
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Related guides
Frequently asked questions
How many calories are in tofu?
Tofu has 76 calories per 100 grams. A typical serving of half a cup (126 g) has about 96 calories.
How much protein is in tofu?
Tofu contains 8.1 g of protein per 100 g, or about 10 g per half a cup.
How much sugar is in tofu?
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 tofu low in carbs?
Yes by the numbers: Tofu has 1.9 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 tofu low in calories?
Compared with other legumes it is: 76 kcal per 100 g versus a category median of 132 kcal.
Are these 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 #172476 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
