How many calories are in tofu?
1/2 cup (126 g) of tofu has 181 calories — with 21.8 g of protein, 3.5 g of carbs, and 11 g of fat, according to USDA nutrition data.
Tofu nutrition facts
| Nutrient | Per 1/2 cup | Per 100 g |
|---|---|---|
| Calories | 181 | 144 |
| Protein | 21.8 g | 17.3 g |
| Carbohydrates | 3.5 g | 2.78 g |
| of which fiber | 2.9 g | 2.3 g |
| Fat | 11 g | 8.72 g |
| of which saturated | 1.6 g | 1.26 g |
| Sodium | 18 mg | 14 mg |
| Potassium | 299 mg | 237 mg |
Source: USDA FoodData Central, SR Legacy — Tofu, raw, firm, prepared with calcium sulfate
Where the calories come from
Of the 181 calories in 1/2 cup of tofu, roughly 14 come from carbohydrates, 87 from protein, and 99 from fat. The 2.9 g of fiber also slows digestion, which makes those calories more filling than the number suggests.
Frequently asked questions
How many calories are in tofu?
1/2 cup (126 g) of tofu has about 181 calories, based on USDA data (144 calories per 100 g).
How much protein is in tofu?
1/2 cup (126 g) provides about 21.8 g of protein (17.3 g per 100 g).
How many carbs are in tofu?
1/2 cup (126 g) has about 3.5 g of carbohydrates, including 2.9 g of fiber.
Is tofu good for weight loss?
Tofu can absolutely fit a weight-loss diet — at 181 calories per serving, it comes down to portioning it within your daily calorie target.
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