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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Tofu (Firm)

A versatile soy-based curd widely used as a meat substitute. Whether your goal is keto, weight loss, or bodybuilding, here is the exact 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.

144 Calories per 100g
15.8g Protein
2.8g Carbs
8.7g Fat

Tofu (Firm) Micronutrients (100g)

  • Dietary Fiber 2.3 g
  • Total Sugars 0.6 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.

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