A versatile soy-based curd widely used as a meat substitute. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1/2 cup weighs approximately 126g.
That means one serving contains 181 calories,
19.9g of protein,
and 3.5g of carbs.
144Calories per 100g
15.8gProtein
2.8gCarbs
8.7gFat
Calories in any amount of Tofu (Firm)
Weigh your portion and type it in. Values scale from the 100g figures above.
181 kcal ·
19.9g protein ·
3.5g carbs ·
11g fat
Tofu (Firm) calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
41 kcal
4.5g
0.8g
2.5g
50 g
72 kcal
7.9g
1.4g
4.4g
100 g
144 kcal
15.8g
2.8g
8.7g
1 serving: 1/2 cup (126 g)
181 kcal
19.9g
3.5g
11g
150 g
216 kcal
23.7g
4.2g
13.1g
200 g
288 kcal
31.6g
5.6g
17.4g
250 g
360 kcal
39.5g
7g
21.8g
300 g
432 kcal
47.4g
8.4g
26.1g
500 g
720 kcal
79g
14g
43.5g
1 lb
653 kcal
71.7g
12.7g
39.5g
Tofu (Firm) Micronutrients (100g)
Dietary Fiber2.3 g
Total Sugars0.6 g
Net Carbs (Total Carbs - Fiber)0.5 g
Frequently Asked Questions
Is Tofu (Firm) good for weight loss?
With 144 calories per 100g, Tofu (Firm) can absolutely be part of a healthy diet.
Because it contains 2.3g of dietary fiber and 15.8g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Tofu (Firm) on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Tofu (Firm) has
0.5g of net carbs (2.8g total minus 2.3g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Tofu (Firm) have high protein?
Providing 15.8g of protein per 100g, Tofu (Firm) is an excellent source of pure protein, perfect for muscle recovery and bodybuilding.
Tired of manual macro math?
Stop typing "Tofu (Firm) calories" into Google. CalorTracker's AI food scanner lets you simply snap a
photo of your plate to calculate calories and macros automatically.