Tofu Nutrition Facts
144 calories per 100g serving
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Firm tofu is a complete plant protein with 17.3g of protein per 100g and a mild flavor that absorbs any seasoning. It's a staple in plant-based diets and provides calcium when made with calcium sulfate.
Protein
17.3g
48% of calories
Carbs
2.78g
8% of calories
Fat
8.72g
55% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 144 kcal |
| Protein | 17.3g |
| Total Carbohydrates | 2.78g |
| Total Fat | 8.72g |
| Dietary Fiber | 2.3g |
| Saturated Fat | 1.26g |
| Cholesterol | 0mg |
| Sodium | 14mg |
| Potassium | 237mg |
| Vitamin C | 0.2mg |
| Calcium | 683mg |
| Iron | 2.66mg |
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Weight Loss
High protein with moderate calories makes tofu excellent for plant-based weight loss. Press and bake it for a crispy, satisfying protein source.
Muscle Gain
A complete plant protein — marinate and bake for a meal prep staple. Pair with rice and vegetables for a balanced plate.
Maintenance
An affordable, versatile protein. Experiment with different cooking methods — baked, stir-fried, scrambled, or blended into smoothies.
Meal Ideas with Tofu
Did you know?
Tofu was invented in China over 2,000 years ago, possibly by accident when soy milk was mixed with a natural mineral coagulant. It spread to Japan and Korea by the 8th century.
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How many calories are in Tofu?
Tofu contains 144 calories per 100g serving. It provides 17.3g of protein, 2.78g of carbs, and 8.72g of fat.
Is Tofu good for weight loss?
High protein with moderate calories makes tofu excellent for plant-based weight loss. Press and bake it for a crispy, satisfying protein source.
What pairs well with Tofu?
Great pairings include: Tofu stir-fry + vegetables + rice, Baked tofu + quinoa + avocado, Tofu scramble + spinach + whole wheat toast. These combinations provide a balanced mix of macronutrients.