Calories in tofu
Firm tofu has 144 kcal (602 kJ) per 100 g, with about 17.3 g of protein. A whole block is a meal, not a snack.
Updated 21 October 2026. Sources named on the page.
Key factCalories in tofu is 144 kcal per 100 g (602 kJ per 100 g).
- Firm tofu per 100 g and per serve
- Cup, block and slice
- Protein, fat and fibre
- Where the numbers come from
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Calories in tofu, per 100 g and per serve
Per 100 g of: Tofu, raw, firm, prepared with calcium sulfate.
Per 100 g
| Per 100 g | kcal | kJ | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| tofu | 144 | 602 | 17.3 g | 8.7 g | 2.8 g |
tofu next to similar foods, per 100 g
| Food | kcal | kJ | Protein | Fat |
|---|---|---|---|---|
| Tempeh | 192 | 803 | 20.3 g | 10.8 g |
| Egg, boiled | 155 | 649 | 12.6 g | 10.6 g |
| Chickpeas, canned (drained) | 139 | 582 | 7.1 g | 2.8 g |
| Lentils (cooked) | 116 | 485 | 9 g | 0.4 g |
| Chicken breast (cooked) | 165 | 690 | 31 g | 3.6 g |
Common serves
| Serve | Weight | kcal | kJ | Protein | Fat |
|---|---|---|---|---|---|
| A palm-sized slice | 100 g | 144 kcal | 602 kJ | 17.3 g | 8.7 g |
| A cup of cubes | 252 g | 363 kcal | 1,518 kJ | 43.5 g | 22 g |
| A whole block | 324 g | 467 kcal | 1,952 kJ | 56 g | 28.3 g |
| A 150 g serve in a stir fry | 150 g | 216 kcal | 904 kJ | 25.9 g | 13.1 g |
Sources: USDA FoodData Central SR Legacy, April 2018, fdc 172475
Values for tofu vary by brand and how it is cooked. Check the pack. General information, not medical advice.
Firm, silken and fried are not the same
These figures are for firm tofu set with calcium sulfate. Silken tofu holds more water and has fewer calories per 100 g, and fried or marinated tofu has more because of the oil.
Where the protein comes from
Soy is the reason tofu turns up in plant-based plans: a 100 g slice carries well over fifteen grams of protein for moderate calories.
What you add changes the answer
Pan-fried in a spoon of oil, a serve gains more calories than the tofu itself did. Log the oil and the sauce as their own lines.
Pressing and draining
Pressing tofu squeezes out water, so each 100 g of pressed tofu holds more calories and protein than the same weight straight from the pack. Weigh it before pressing so the weight matches the pack.
Flavoured, smoked and fried tofu
Marinated, smoked and puffed tofu is sold with its own label, and deep-fried pieces carry the oil they were cooked in. This page is for plain firm tofu straight from the pack.
Tofu beside other plant proteins
The comparison table sets tofu next to tempeh, eggs, chickpeas and lentils. They differ in fibre as much as in protein, so a plan that uses more than one of them covers more ground. The numbers are per 100 g, so a whole cup or block looks very different.
Keeping what is left
Once opened, tofu keeps for a few days in the fridge in fresh water. If you cook half a block, weigh what is left so you know what the other half was worth. The weight of the rest is the quickest way to find out how much you ate.
Questions
How many calories are in a block of tofu?
A 324 g block of firm tofu is about 467 kcal.
How many calories are in a cup of tofu?
A cup of firm cubes, about 252 g, is roughly 363 kcal.
Does silken tofu have fewer calories?
Yes, per 100 g, because it has more water. Use the figure on the pack for the type you bought.
How much protein is in a cup of tofu?
A cup of firm cubes, about 252 g, has roughly 43.5 g of protein in this table.
How many calories are in 150 g of firm tofu?
About 216 kcal, or 904 kJ, with 25.9 g of protein.
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