Calories in Tofu: Nutrition Facts & Serving Sizes
Per 0.5 cup (126g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A half-cup serving of tofu (126g) contains about 181 calories with 21.8g of protein, 3.5g of carbs, and 11g of fat. Per 100g, tofu provides 144 calories, 17.3g of protein, 2.8g of carbs, and 8.7g of fat. Tofu is a complete plant-based protein, meaning it contains all nine essential amino acids. The standout micronutrient is calcium at 683mg per 100g, which is significantly higher than most protein sources and rivals dairy. Tofu also delivers 17.4mcg of selenium per 100g and 2.7mg of iron. For anyone eating mostly plant-based or looking to diversify protein sources beyond meat, tofu is one of the most nutritionally complete options available. It absorbs the flavors of whatever you cook it with, making it easy to fit into stir-fries, scrambles, or high-protein bowls.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 cup (126g) | 181.4 | 21.8g | 3.5g | 11g | 2.9g |
| 0.25 block (81g) | 116.6 | 14g | 2.3g | 7g | 1.9g |
| 100g | 144 | 17.3g | 2.8g | 8.7g | 2.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 144 | 7% |
| Protein | 17.3g | 35% |
| Total Fat | 8.7g | 11% |
| Saturated Fat | 1.3g | 7% |
| Total Carbohydrates | 2.8g | 1% |
| Dietary Fiber | 2.3g | 8% |
| Sugars | 0g | |
| Sodium | 14mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.3g | 0% |
| Calcium | 683mg | 53% |
| Iron | 2.7mg | 15% |
| Potassium | 237mg | 5% |
| Vitamin C | 0.2mg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 58mg | 14% |
| Phosphorus | 190mg | 15% |
| Zinc | 1.6mg | 15% |
| Selenium | 17.4mcg | 32% |
| Folate | 29mcg | 7% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Tofu
Tofu is one of the few plant-based foods that qualifies as a complete protein. The 17.3g of protein per 100g includes all nine essential amino acids, which is rare for a plant food. This makes it directly comparable to animal proteins in terms of supporting muscle protein synthesis after training.
The 683mg of calcium per 100g is exceptional. For context, whole milk contains about 119mg per 100g. Tofu made with calcium sulfate (the most common type) is one of the richest non-dairy calcium sources available. Calcium is critical for bone density, especially when you are putting heavy loads on your skeleton through lifting.
Tofu also contains 2.7mg of iron per 100g. While plant-based iron (non-heme iron) is absorbed less efficiently than animal iron, pairing tofu with vitamin C-rich foods (like bell peppers or tomatoes) significantly improves absorption.
Isoflavones in soy, including tofu, have been studied extensively. Current evidence does not support concerns about isoflavones lowering testosterone at normal dietary amounts. Multiple systematic reviews have found no significant effect on hormone levels from standard soy consumption.
For practical use, firm or extra-firm tofu works well for stir-fries and bowls. Press it for 20 to 30 minutes to remove excess water, then cube it and sear it in a hot pan until golden. Silken tofu blends smoothly into protein shakes or high-protein smoothies without affecting texture much.
Dietary Considerations
Tofu is naturally gluten-free (check labels for tamari-based marinades), vegan, dairy-free, and paleo-adjacent depending on interpretation. It is excellent for weight loss at 144 calories per 100g with 17.3g of protein, one of the best protein-to-calorie ratios of any plant food. With only 2.8g of carbs per 100g and zero sugar, tofu fits easily into keto and low-carb diets. Individuals with soy allergies should avoid tofu. Those with thyroid conditions may want to discuss soy intake with their doctor, as soy contains goitrogens that can interfere with thyroid hormone if iodine intake is low.
Daily Intake (100g)
100g of tofu provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in tofu?
A half-cup serving of tofu (126g) contains about 181 calories. Per 100g, tofu has 144 calories. A quarter block (81g) has about 117 calories. Tofu is a moderate-calorie, high-protein food that fits easily into most diets.
Is tofu good for weight loss?
Yes, tofu is great for weight loss. At 144 calories per 100g with 17.3g of protein, it has one of the best protein-to-calorie ratios of any plant food. High protein intake supports muscle retention during a calorie deficit and keeps you feeling full longer.
How much protein in tofu?
Tofu contains 17.3g of protein per 100g. A half-cup serving (126g) provides 21.8g of protein. Importantly, tofu is a complete protein, meaning it contains all nine essential amino acids needed for muscle building and repair.
Does tofu affect testosterone in men?
Current research does not support the idea that normal dietary consumption of tofu lowers testosterone. Multiple clinical studies and reviews have found no significant effect on hormone levels from eating soy at typical amounts. One or two servings per day is considered safe for most adults.
Is tofu keto-friendly?
Yes, tofu is keto-friendly. Per 100g, it has only 2.8g of carbs with zero sugar. With 17.3g of protein and 8.7g of fat, it fits the keto macro profile well. It is one of the best plant-based protein options for a ketogenic diet.
What is the difference between firm and silken tofu?
Firm and extra-firm tofu have a denser texture and hold their shape when cooked, making them ideal for stir-fries, grilling, and baking. Silken tofu is soft with a custardy texture and works best in smoothies, soups, and dressings. Nutritionally, firm tofu is slightly higher in protein and calories because it has less water content.
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