Nutrition facts · Beans, nuts and seeds
Calories in Tofu
Regular raw tofu has 76 calories per 100 g, and a 1/2 cup serving (124 g) has 94 calories. Most of its calories come from fat and protein, with fat contributing slightly more, while carbs are very low at 1.9 g per 100 g.
Calories come from: Carbs 9% · Fat 52% · Protein 39%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 76 kcal | 8.1 g | 1.9 g | 4.8 g |
| 1/2 cup | 124 g | 94 kcal | 10 g | 2.3 g | 5.9 g |
| 1/4 block | 116 g | 88 kcal | 9.4 g | 2.2 g | 5.5 g |
Full nutrition (Per 100 g)
| Calories | 76 kcal |
|---|---|
| Protein | 8.1 g |
| Carbohydrates | 1.9 g |
| of which sugars | 0.6 g |
| Fiber | 0.3 g |
| Fat | 4.8 g |
| of which saturated | 0.7 g |
| Sodium | 7 mg |
What changes the calories
- Firmness matters: firmer tofu has less water, so it packs more calories per gram than soft or silken tofu.
- Pressing or draining tofu removes water, which makes the remaining tofu more calorie-dense by weight without changing the total calories of the block.
- Frying or pan-searing adds the calories of the oil the tofu absorbs, and it can soak up a noticeable amount.
- Marinades and sauces such as teriyaki, peanut or sweet chili sauce can add sugar and fat on top of the tofu itself.
Tips for logging it accurately
- Weigh tofu after draining but before cooking, and log it as raw tofu so the entry matches what you weighed.
- Log any cooking oil, marinade or sauce as separate items, since these often add more calories than you expect.
- Snap a photo of your tofu dish in BerryFit, then check the portion and add any oil used in cooking.
Log Tofu in seconds
Snap a photo of your meal or search for Tofu in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a block of tofu?
A 1/4 block (116 g) of regular raw tofu has 88 calories. Block sizes vary by brand, so check the package weight and use 76 calories per 100 g to work out the total.
How much protein is in tofu?
Regular raw tofu has 8.1 g of protein per 100 g. A 1/2 cup serving (124 g) provides 10 g of protein.
Is tofu low in carbs?
Yes, regular raw tofu has 1.9 g of carbs per 100 g, including 0.3 g of fiber and 0.6 g of sugar. Most of its calories come from fat and protein instead.
Does fried tofu have more calories?
Yes. Frying adds the calories of the oil the tofu absorbs, so fried tofu has more calories than the same amount of plain raw tofu.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Tofu, raw, regular, prepared with calcium sulfate, FDC ID 172476); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
