Tofu (Firm) — Nutrition & Calories
Tofu (Firm) per 100g: 76 cal · 8g protein · 1.9g carbs · 4.2g fat · 0.3g fiber. Plant-based protein rich in isoflavones, supports bone health and muscle function.
Tofu (Firm) contains 76 calories per 100g serving — 8g protein, 1.9g carbs, 4.2g fat, 0.3g fiber, 7mg sodium. Per 100g: 76 calories. Vegan. Higher in carbs. Gluten-free. Plant-based protein rich in isoflavones, supports bone health and muscle function.
Tofu (Firm) Macros (per 100g)
Tofu (Firm) Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 76 cal | 8.0g | 1.9g | 4.2g |
| 100g | 76 cal | 8.0g | 1.9g | 4.2g |
| 200g | 152 cal | 16.0g | 3.8g | 8.4g |
| 1 cup (~240g) | 182 cal | 19.2g | 4.6g | 10.1g |
| 1 oz (28g) | 21 cal | 2.2g | 0.5g | 1.2g |
Burn Off Tofu (Firm) (76 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 76 calories from Tofu (Firm):
- Walking (3 mph)18 min
- Running (6 mph)6 min
- Cycling (moderate)8 min
- Swimming (moderate)10 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Tofu (Firm)?
Tofu (Firm) contains 76 calories per 100g serving. That's 76 calories per 100g, or 182 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Tofu (Firm)?
Tofu (Firm) has 8g of protein per 100g (8.0g protein per 100g). Moderate protein content.
Is Tofu (Firm) suitable for keto diet?
Tofu (Firm) contains 1.9g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Tofu (Firm) suitable for vegans?
Yes, Tofu (Firm) is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Tofu (Firm)?
Per 100g: 76 calories, 8g protein (42% cal), 1.9g carbs (10% cal), 4.2g fat (50% cal). Fiber: 0.3g. Sodium: 7mg.
How much Tofu (Firm) should I eat to lose weight?
For weight loss, Tofu (Firm) fits a calorie deficit if portioned. A typical 500 cal/day deficit means Tofu (Firm) can comprise up to 657g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.