Tofu (Firm) Calories & Nutrition Facts
Plant-based protein rich in isoflavones, supports bone health and muscle function.
Quick answer
How many calories are in Tofu (Firm)?
Tofu (Firm) has 76 calories per 100g. A 1 oz (28g) has about 21 calories. It is a low-calorie food, with most calories coming from fat.
Practical Portion Guide for Tofu (Firm)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 21 kcal | 2.2g | 0.5g | 0.4g | 1.2g |
| 50g snack portion | 38 kcal | 4.0g | 0.9g | 0.8g | 2.1g |
| 100g reference | 76 kcal | 8.0g | 1.9g | 1.6g | 4.2g |
| 200g larger portion | 152 kcal | 16.0g | 3.8g | 3.2g | 8.4g |
Protein foods can vary by cut, preparation method, added oils, and moisture loss during cooking.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 15 (Low)
How Tofu (Firm) Fits Into a Diet
Tofu (Firm) is useful when you need a protein-forward food and want to compare calories against your daily protein target.
Pair with high-fiber carbohydrates or vegetables if you want a more balanced meal instead of a protein-only serving.
Cooked and raw weights are not interchangeable. Use the form closest to what you actually eat.
Plan Around Tofu (Firm)
High-Protein Low-Calorie Foods
Compare Tofu (Firm) with other lean proteins for calorie deficit meal planning.
Protein Calculator
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Macro Calculator
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Calorie Calculator
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Compare Tofu (Firm) With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Tofu (Firm) | 76 kcal | 8g | 1.9g | 4.2g | 0.3g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Tofu (Firm): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Tofu (Firm)?
Tofu (Firm) contains 76 calories per 100g serving. This includes 32 calories from protein, 8 calories from carbohydrates, and 38 calories from fat.
Is Tofu (Firm) good for weight loss?
Yes, Tofu (Firm) is excellent for weight loss with only 76 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Tofu (Firm)?
Tofu (Firm) contains 8g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Tofu (Firm)?
Track Tofu (Firm) by grams when precision matters. A practical starting point is 1 oz (28g), which is about 21 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Tofu (Firm) keto-friendly?
Tofu (Firm) is not ideal for strict keto diets due to its 1.9g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Tofu (Firm) good for diabetics?
Tofu (Firm) is generally suitable for people with diabetes with a glycemic index of 15. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Tofu (Firm)?
Tofu (Firm) is a good source of vitamins B1, Folate and minerals including Calcium, Manganese, Iron. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Tofu (Firm)?
Calorique standardizes Tofu (Firm) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g
Shrimp
99 cal · 24g protein per 100g