Tofu: calories and nutrition
Calories and protein in tofu by portion and type. Extra firm tofu holds less water than firm tofu.
Firm · ⅕ block (91 g)
71kcal
- 8gProtein
- 3gCarbs
- 4gFat
- Fiber 1g
- Sugar 1g
- Saturated fat 1g
- Sodium 11mg
16% of the EU protein reference intake (50 g) · 4% of the EU energy reference intake (2,000 kcal)
Firm · 100 g
78kcal
- 9gProtein
- 3gCarbs
- 4gFat
- Fiber 1g
- Sugar 1g
- Saturated fat 1g
- Sodium 12mg
18% of the EU protein reference intake (50 g) · 4% of the EU energy reference intake (2,000 kcal)
Firm · 150 g
117kcal
- 14gProtein
- 4gCarbs
- 6gFat
- Fiber 1g
- Sugar 1g
- Saturated fat 1g
- Sodium 18mg
27% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Extra firm · ⅕ block (91 g)
76kcal
- 9gProtein
- 1gCarbs
- 5gFat
- Fiber 1g
- Sugar 1g
- Saturated fat 1g
- Sodium 4mg
18% of the EU protein reference intake (50 g) · 4% of the EU energy reference intake (2,000 kcal)
Extra firm · 100 g
83kcal
- 10gProtein
- 1gCarbs
- 5gFat
- Fiber 1g
- Sugar 1g
- Saturated fat 1g
- Sodium 4mg
20% of the EU protein reference intake (50 g) · 4% of the EU energy reference intake (2,000 kcal)
Extra firm · 150 g
125kcal
- 15gProtein
- 2gCarbs
- 8gFat
- Fiber 2g
- Sugar 1g
- Saturated fat 1g
- Sodium 6mg
30% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Firm78 934
- Extra firm83 1015
Questions
Which has more calories: tofu (firm) or tofu (extra firm)?
Tofu (extra firm): 83 kcal per 100 g, more than tofu (firm) with 78 kcal.
How much protein is in 100 kcal of tofu?
Tofu (firm): about 12 g of protein per 100 kcal.
How many grams of tofu have about 100 kcal?
128 g of tofu (firm) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
