How Many Calories in Tofu? Nutrition Facts & Macros
Half a block of tofu (125g) has 104 calories
Protein 12.5g · Carbs 1.5g · Fat 6.6g
Tofu is a staple plant-based protein made by coagulating soy milk and pressing the resulting curds into solid blocks. Originating in China over 2,000 years ago, it has become one of the most versatile protein sources worldwide. Extra firm tofu delivers nearly 10 g of protein per 100 g at just 83 calories, making it a favorite among vegans, vegetarians, and anyone seeking a lean protein alternative. It is also exceptionally rich in calcium (282 mg) and iron (2.04 mg) per 100 g. Tofu is about 82% water.
347 kJ · per 100g · Water: 82.31 g
Calorie Calculator: Tofu (Extra Firm)
125 g Tofu (Extra Firm) contains 104 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 block (91g) | 76 kcal | 9.1g | 1.1g | 4.8g |
| Half block (125g) | 104 kcal | 12.5g | 1.5g | 6.6g |
| 1 slice (30g) | 25 kcal | 3g | 0.4g | 1.6g |
| 100 grams | 83 kcal | 10g | 1.2g | 5.3g |
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Tofu (Extra Firm) — Nutrition Facts
| Tofu (Extra Firm) | per 100g |
|---|---|
| Calories | 83 kcal |
| Protein | 9.98 g |
| Fat | 5.26 g |
| Carbs | 1.18 g |
| Fiber | 1 g |
| Sugar | 0.5 g |
| Sodium | 4 mg |
| Potassium | 130 mg |
| Magnesium | 35 mg |
| Phosphorus | 111 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 82.31 g |
Source: USDA FoodData Central (FDC ID: 174290) · Data verified April 2026
Variations
Extra firm tofu
83 kcal per 100g — the base version profiled on this page. 9.98g protein, 5.26g fat, 1.18g carbs. The densest texture, ideal for grilling, pan-frying, and stir-fries. Holds its shape well and absorbs marinades. Highest protein-to-water ratio among tofu types.
Firm tofu
About 76 kcal per 100g with slightly more water than extra firm. Protein around 8.2g, fat 4.8g, carbs 1.9g per 100g. Still firm enough for stir-fries and grilling, but slightly softer and more forgiving in texture. A good all-purpose tofu for most recipes.
Silken tofu (soft)
About 55 kcal per 100g — the lightest variety with the highest water content. Protein around 4.8g, fat 2.7g, carbs 2.0g per 100g. Custard-like texture, ideal for smoothies, soups, desserts, and sauces. Not suitable for grilling or stir-frying as it breaks apart easily.
Deep-fried tofu
About 271 kcal per 100g — more than 3× the calories of extra firm due to oil absorption. Fat jumps to ~20g, protein ~17g, carbs ~11g per 100g. Crispy exterior with a spongy interior. Popular in Asian cuisine as agedashi tofu or in curries. Significantly higher in calories and fat compared to any other tofu variety.
Dietary Perspectives
For Weight Loss
At just 83 kcal per 100 g, tofu is an excellent plant-based protein for weight loss. It provides nearly 10 g of complete protein with only 1.18 g of carbohydrates and 5.26 g of fat per 100 g. A serving (~125 g, ~104 kcal) delivers about 12.5 g of protein — keeping hunger at bay for a low calorie cost. Tofu is also rich in calcium (282 mg) and iron (2.04 mg) per 100 g, nutrients that are often lacking on calorie-restricted diets. Its neutral flavor absorbs any seasoning, making it easy to incorporate into meals without extra calories.
For Keto
Tofu is very keto-friendly with only 1.18 g of total carbohydrates per 100 g (1.18 g carbs minus 1.0 g fiber = just 0.18 g net carbs). A serving (~125 g) has only 0.23 g of net carbs — virtually zero. It also provides 5.26 g of fat and nearly 10 g of complete protein per 100 g, fitting ketogenic macros well. Extra firm and firm tofu are the best choices for keto due to higher protein density. Tofu is unique in being both keto-friendly AND vegan, making it an essential protein for plant-based keto diets. Add healthy fats like sesame oil or avocado for a balanced keto meal.
Frequently Asked Questions
How many calories are in tofu?
Half a block of extra firm tofu (125 g) contains approximately 104 calories. Per 100 g, extra firm tofu has 83 calories. Firm tofu is slightly lower at about 76 kcal per 100 g, while silken tofu has only about 55 kcal per 100 g due to higher water content. Deep-fried tofu jumps to about 271 kcal per 100 g because of oil absorption.
How much protein is in tofu?
Extra firm tofu contains 9.98 g of protein per 100 g. Half a block (125 g) provides about 12.5 g of protein. Tofu protein is complete, meaning it contains all nine essential amino acids. While lower in protein per gram than chicken breast (31 g) or eggs (12.6 g), tofu is one of the highest-protein plant-based foods available and is virtually carb-free.
Tofu vs chicken breast — what is the nutritional difference?
Tofu (extra firm): 83 kcal, 9.98 g protein, 1.18 g carbs, 5.26 g fat per 100 g. Chicken breast (grilled): 165 kcal, 31 g protein, 0 g carbs, 3.6 g fat per 100 g. Chicken has 3x more protein but also 2x more calories. Tofu provides calcium (282 mg vs ~15 mg), iron (2.04 mg vs ~1 mg), and is completely plant-based. For equal protein, you need roughly 3x the amount of tofu.
Is tofu good for weight loss?
Tofu is excellent for weight loss. At just 83 kcal per 100 g with nearly 10 g of protein, it provides good satiety for very few calories. Half a block (125 g, ~104 kcal) is a satisfying portion. Tofu is also rich in calcium and iron, nutrients sometimes lacking in calorie-restricted diets. Its neutral flavor makes it easy to add to salads, stir-fries, and soups without excessive calories.
Is tofu keto-friendly?
Tofu is very keto-friendly with only 1.18 g of net carbs per 100 g (1.18 g total carbohydrates minus 1.0 g fiber = 0.18 g net carbs). Half a block (125 g) has just 0.23 g of net carbs. It also provides 5.26 g of fat per 100 g, which fits ketogenic macros. Extra firm and firm tofu are the best choices for keto due to lower water content and higher protein density.
Tofu vs tempeh — what is the difference?
Tofu (extra firm): 83 kcal, 9.98 g protein, 1.18 g carbs, 5.26 g fat per 100 g. Tempeh: approximately 192 kcal, 20.3 g protein, 7.6 g carbs, 10.8 g fat per 100 g. Tempeh has more than double the protein and calories because it is made from whole fermented soybeans rather than soy milk curds. Tempeh also has more fiber and a nuttier, firmer texture. For fewer calories and carbs, choose tofu; for more protein and probiotics, choose tempeh.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu (Extra Firm) | 83 | 9.98g | 1.18g | 5.26g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Quark (Low-Fat) | 67 | 12g | 4g | 0.2g |
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
per 100g
Extra firm tofu has just 83 kcal per 100 g with nearly 10 g of complete plant protein, 282 mg of calcium, and only 1.18 g of carbs. It is one of the best protein-to-calorie ratios among plant-based foods and fits both keto and vegan diets simultaneously.
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