GudFude

Calories and protein in tofu

About 144 kcal and 17 g protein per 100 g firm tofu — a flexible plant protein.

Estimate per serving

100 g firm tofu

Calories

144 kcal

Protein

17 g

Carbs

2.8 g

Fat

8.7 g

Values are widely-accepted estimates and vary by brand, ripeness, cut, preparation and portion size.

Common serving sizes

ServingCaloriesProteinCarbsFat
Half a 280 g block202 kcal24 g3.9 g12 g
Full 280 g block (firm)403 kcal48 g7.8 g24 g
100 g silken tofu55 kcal5.5 g2 g3 g

Is tofu good for meal planning?

Firm tofu is calorie-dense for a plant food because of its fat content, but excellent protein per calorie compared with most plant foods.

Pressing tofu before cooking removes water and improves texture. Pan-frying with oil adds calories fast — baked or air-fried is leaner.

How to use tofu in a meal plan

  • Baked cubes in a grain bowl
  • Pan-fried in stir-fries with vegetables
  • Scrambled as a high-protein breakfast
  • Blended (silken) into smoothies or sauces

How to track tofu in GudFude

GudFude is a calorie tracker and meal planner. Add tofu to a meal, pick the serving size that matches what you ate, and your daily totals update instantly. You can save it as a favourite so logging it next time takes one tap.

GudFude shows estimates for general guidance only. It is not medical advice and does not claim to publish a verified global food database. Check packet labels when accuracy matters.

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Frequently asked questions

+How much protein in tofu?
About 17 g per 100 g for firm tofu, around 5.5 g per 100 g for silken.
+Is tofu good for weight loss?
Yes — high in protein, naturally low in saturated fat. Watch how you cook it.
+Is tofu high in calories?
Higher than most plant foods but still moderate. Silken tofu is much lower.
+Are these calorie values exact?
No. They are widely-accepted estimates for a typical portion. Exact calories vary by brand, ripeness, cut, preparation method and portion size. Use the value on your packet when you have one.