A 100 g serving of firm tofu has about 144 kcal, with 17.3 g of protein, 2.8 g of carbohydrate (2.3 g of that fibre) and 8.7 g of fat. The table below gives the full breakdown and the most common portion sizes.
| Nutrient | Per 100 g |
|---|---|
| Calories | 144 kcal |
| Protein | 17.3 g |
| Carbohydrate | 2.8 g |
| Fibre | 2.3 g |
| Sugars | 0 g |
| Fat | 8.7 g |
| Saturated fat | 1.3 g |
| Sodium | 14 mg |
| Cholesterol | 0 mg |
| Portion | Weight | Calories |
|---|---|---|
| cup | 252 g | 363 kcal |
| block | 324 g | 467 kcal |
To see how firm tofu affects a whole dish, drop it into the recipe calorie calculator with the rest of your ingredients — it totals calories, protein, carbs and net carbs for the recipe, per serving and per 100 g. The methodology shows the exact arithmetic.
About 144 kcal per 100 g. Portion calories depend on how much you use — see the portions table above for common amounts.
Firm tofu has roughly 17.3 g of protein per 100 g.
Its net carbs are about 0.5 g per 100 g (total carbs 2.8 g minus 2.3 g fibre). Whether it fits your day depends on portion size and your carb target.
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