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How Many Calories in Tofu?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 22 kcal | 2.3g |
| 100g | 76 kcal | 8.1g |
A tofu contains 76 calories per 100g. A typical 100g serving (100g) provides about 76 calories. Tofu is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Tofu Nutrition Facts
| Nutrient | Per 100g | Per serving (100g) |
|---|---|---|
| Calories | 76 kcal | 76 kcal |
| Protein | 8.1g | 8.1g |
| Carbohydrates | 1.9g | 1.9g |
| of which Sugars | 0.6g | 0.6g |
| Fat | 4.8g | 4.8g |
| of which Saturates | 0.7g | 0.7g |
| Fibre | 0.3g | 0.3g |
| Sodium | 7.0mg | 7mg |
| Potassium | 121.0mg | 121mg |
| Calcium | 350.0mg | 350mg |
| Iron | 5.4mg | 5.4mg |
| Vitamin C | 0.1mg | 0.1mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 8.9µg | 9µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (16% DV)
- Low in saturated fat (3% DV)
- Low in sodium (0% DV)
- High in calcium (27% DV) — an excellent source
- High in iron (30% DV) — an excellent source
- A good source of selenium (16% DV)
- Calories: 4% DV
- Protein: 16% DV
- Carbohydrates: 1% DV
- Fibre: 1% DV
- Fat: 6% DV
- Saturated fat: 3% DV
- Sodium: 0% DV
- Potassium: 3% DV
- Calcium: 27% DV
- Iron: 30% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 16% DV
- Riboflavin (B2): 8% DV
Useful for tracking tofu
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether tofu is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out tofu for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does tofu fit your diet?
Low-carb / keto
Tofu contains 1.9g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in tofu per 100g?
Tofu contains 76 calories per 100g, based on USDA reference data.
Is tofu high in calories?
A 100g serving of tofu (100g) has around 76 calories — roughly 4% of a 2,000-calorie daily intake.
Is tofu good for weight loss?
At 76 calories per 100g, tofu is relatively low in calories and can fit well into a weight-loss diet. A 100g serving provides about 76 calories.
How much protein is in tofu?
Tofu contains 8.1g of protein per 100g.
Is tofu a good source of fibre?
Tofu is relatively low in fibre at 0.3g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does tofu compare to potatoes, o'brien, frozen, unprepared?
Tofu has 76 calories per 100g, close to potatoes, o'brien, frozen, unprepared at 76 — 0 calories fewer per 100g. See the full macro breakdown above.
Is tofu keto-friendly?
Tofu contains 1.9g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of tofu for 20g of protein?
With 8.1g of protein per 100g, you'd need roughly 247g of tofu to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to tofu by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu (this page) | 76 kcal | 8.1g | 1.9g | 4.8g |
| Potatoes, O'brien, Frozen, Unprepared | 76 kcal | 1.8g | 17.5g | 0.1g |
| Sweet Potato, Cooked, Boiled, without Skin | 76 kcal | 1.4g | 17.7g | 0.1g |
| Sweet Potato, Cooked, Boiled, without Skin | 76 kcal | 1.4g | 17.7g | 0.1g |
| Okara | 76 kcal | 3.5g | 12.2g | 1.7g |
| Corn with Red and Green Peppers, Canned, Solids and Liquids | 75 kcal | 2.3g | 18.2g | 0.6g |
| Parsnips, Raw | 75 kcal | 1.2g | 18.0g | 0.3g |
More kit for tofu tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.