Calories in common portions
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ¼ block | 81 g | 117 | 14 g | 2.3 g | 7.1 g |
| 100 g | 100 g | 144 | 17.3 g | 2.8 g | 8.7 g |
| ½ cup | 126 g | 181 | 21.8 g | 3.5 g | 11 g |
Where the calories come from
Protein 43.5%Carbohydrate 7%Fat 49.5%
Shares use 4 calories per gram for protein and carbohydrate and 9 for fat, so they may not match USDA’s calorie total exactly. Try the macro calculator.
Good to know
- Firmness matters. Silken and soft tofu contain more water than firm tofu, so they have fewer calories per gram.
- A quarter block (81 g) has about 117 calories and 14 g of protein. Block sizes vary, so check the package weight.
Compare per 100 g
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu (this page) | 144 | 17.3 g | 2.8 g | 8.7 g |
| Egg | 143 | 12.6 g | 0.7 g | 9.5 g |
| Chicken breast | 165 | 31 g | 0 g | 3.6 g |
| Salmon | 206 | 22.1 g | 0 g | 12.4 g |
| Ground beef | 256 | 27.7 g | 0 g | 15.3 g |
| Canned tuna | 86 | 19.4 g | 0 g | 1 g |
Source
USDA FoodData Central, SR Legacy (April 2019): Tofu, raw, firm, prepared with calcium sulfate (FDC ID 172475) ↗. Values are per 100 g of edible portion; Calorify scaled them to each portion and rounded the results.
General education, not individualized nutrition advice. Read our editorial approach.