Foods · Beans and legumes
Calories in tofu
Tofu: about 144 calories per 100 g. A portion of 0.5 cup (126 g) has about 181 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 144 | 17.3 g | 2.8 g | 8.7 g |
| 0.5 cup | 126 g | 181 | 21.8 g | 3.5 g | 11 g |
| 0.25 block | 81 g | 117 | 14 g | 2.3 g | 7.1 g |
Where the calories come from
- Protein 44%
- Carbs 7%
- Fat 49%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 144 kcal |
| Protein | 17.3 g |
| Carbohydrate | 2.8 g |
| Fibre | 2.3 g |
| Fat | 8.7 g |
| of which saturated | 1.3 g |
| Cholesterol | 0 mg |
| Sodium | 14 mg |
| Potassium | 237 mg |
| Calcium | 683 mg |
| Iron | 2.7 mg |
| Vitamin C | 0.2 mg |
| Water | 69.8 g |
How it compares with other beans and legumes
Among the 9 beans and legumes listed on this site, tofu ranks number 5 from the lowest in calories per 100 g, and number 3 from the highest in protein per 100 g.
Fewer calories per 100 g
- Black beans (cooked) 132 cal
- Kidney beans (cooked) 127 cal
- Soybeans (edamame) 121 cal
More calories per 100 g
- Chickpeas (cooked) 164 cal
- Hummus 237 cal
- Peanuts 587 cal
What 181 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of tofu (0.5 cup, 181 calories) equals about 41 minutes of walking or 19 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Tofu, raw, firm, prepared with calcium sulfate”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in tofu (0.5 cup)?
About 181 calories (≈). That is 0.5 cup (126 g) of tofu, using the USDA reference value of 144 calories per 100 g.
How many calories are in 100 grams of tofu?
About 144 calories (≈). One ounce (28 g) is about 41 calories.
How much protein is in tofu?
17.3 g per 100 g, and about 44% of its calories come from protein (≈). A portion of 0.5 cup has about 21.8 g.
Source
- USDA FoodData Central, SR Legacy: Tofu, raw, firm, prepared with calcium sulfate (FDC ID 172475)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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