A typical serving of tofu (1/2 cup, 126 g) has about 181 calories. Per 100 g: 144 kcal, 17.3 g protein, 2.8 g carbs, 8.7 g fat. The same 100 g carries 2.3 g of fiber. Protein supplies most of that energy.
| Serving | Weight | Calories |
|---|---|---|
| 1/2 cup | 126 g | 181 kcal |
| 1/4 block | 81 g | 117 kcal |
| 100 g | 100 g | 144 kcal |
Firm tofu carries about 17 g of protein per 100 g at a fraction of the calories of cooked meat. On the energy-density scale, 144 kcal per 100 g puts tofu at the moderate end. Protein density is strong: about 12.0 g of protein per 100 calories.
A typical serving (1/2 cup, 126 g) has about 181 calories, and 100 g has 144 kcal. Calories scale with weight, so double the portion means double the number.
There are 17.3 g of protein in 100 g of tofu, which works out to about 21.8 g per serving (1/2 cup). That is a genuinely high protein share for the calories.
Yes, in the plain arithmetic sense: 8.7 g of fat per 100 g supplies about 54% of the calories. Whether that fits your day depends on your totals, not on the food alone.
Every value on this page comes from USDA FoodData Central, entry 172475 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 172475 (SR Legacy). Serving calories are computed from the per-100-g values.
