Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
Tofu calories and protein by firmness, and how to cook it.
By The CalorieFig Editorial Team · independent editorial research project
Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
A 100 g serving of firm tofu provides roughly 145 calories and 15 g of protein, per USDA FoodData Central. Softer types are slightly lower in calories. Tofu is a versatile complete plant protein that takes on marinades well. It’s a staple in many meatless meals. Pan-fry, bake, or scramble it; added oils raise the calorie total, so account for cooking fat.
Key facts:
Yes — low in saturated fat, good protein, and soy foods fit a heart-healthy diet.
It has plant compounds (isoflavones) that act weakly; for most people moderate intake is fine.
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Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
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