Food calories · USDA data
Calories in tofu
117 calories
in ¼ block, 81 g
- Protein
- 14 g
- Carbs
- 2.3 g
- Fat
- 7.1 g
- Fiber
- 1.9 g
Tofu has 117 calories. That is USDA's figure for ¼ block, which weighs 81 g. Per 100 g, tofu has 144 calories.
Its calories are spread out: 7% from carbohydrate, 49% from fat and 44% from protein. It gives 14 g of protein, 28% of the 50 g Daily Value, which the FDA's rule of thumb counts as high.
It takes 69 g of tofu to reach 100 calories, which is about 0.9 × ¼ block.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ¼ block | 81 g | 117 | 14 g | 2.3 g | 7.1 g |
| ½ cup | 126 g | 181 | 21.8 g | 3.5 g | 11 g |
| 1 oz | 28.3 g | 41 | 4.9 g | 0.8 g | 2.5 g |
| 100 g | 100 g | 144 | 17.3 g | 2.8 g | 8.7 g |
Portion weights are USDA's own. Your tofu may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 44% of calories (17.3 g per 100 g)
- Carbohydrate: 7% (2.8 g per 100 g, of which 2.3 g fiber)
- Fat: 49% (8.7 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, black beans has the fewest calories of these four (132 per 100 g) and tofu the most (144).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu | 144 | 17.3 g | 2.8 g | 8.7 g |
| Pinto beans | 143 | 9 g | 26.2 g | 0.7 g |
| Navy beans | 140 | 8.2 g | 26.1 g | 0.6 g |
| Black beans | 132 | 8.9 g | 23.7 g | 0.5 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in tofu?
Tofu has 117 calories. USDA weighs ¼ block at 81 g, and tofu has 144 calories per 100 g.
How much protein does tofu have?
¼ block (81 g) has 14 g of protein, 28% of the 50 g Daily Value. Per 100 g it is 17.3 g.
How many carbs does tofu have?
¼ block has 2.3 g of carbohydrate, including 1.9 g of fiber, and 7.1 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Tofu, raw, firm, prepared with calcium sulfate (FDC ID 172475). Values are averages; a packaged food's label may differ.