Calories in tofu
100 g of tofu has 144 calories, with 17.3 g of protein, 2.8 g of carbs and 8.7 g of fat.
| Nutrition | 100 g |
|---|---|
| Calories | 144 kcal |
| Protein | 17.3 g |
| Carbs | 2.8 g |
| Fat | 8.7 g |
| Fibre | 2.3 g |
Figures are from USDA FoodData Central, where it's listed as “Tofu, firm”. Brands and portions vary, so treat them as a good estimate.
Is tofu good for a gym diet?
Lean protein: 12 g for every 100 calories. Few foods give you more for the calories, which makes a high protein target much easier to hit, especially while cutting.
The biggest share of its calories come from fat (49%), then protein (44%) and carbs (7%).
Logging tofu in GymSensei
Type or say “100 g of tofu” and it's logged with the numbers above, no searching through lists.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Moong sprouts | 1 cup (104 g) | 31 | 3.1 g |
| Soya chunks | 1 handful (30 g) | 104 | 15.6 g |
| Boiled egg | 1 egg (50 g) | 78 | 6.3 g |
| Paneer | 100 g | 265 | 18.3 g |
| Greek yogurt | 1 cup (150 g) | 89 | 15.3 g |
Updated . General fitness and nutrition guidance, not medical advice.
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