Calories in tofu

Firm, raw, prepared with calcium sulfate. 144 kcal (602 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Firm tofu is pressed soybean curd, and this version is set with calcium sulfate. It provides 144 kcal (602 kJ) and 17 g of protein per 100 g, with fat, mostly polyunsaturated, supplying slightly more of the energy than protein does. Carbohydrate is low at under 3 g. The calcium-based coagulant makes it one of the richest plant sources of calcium.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A quarter block (81 g) has 117 kcal / 488 kJ and about 14 g of protein, along with roughly 550 mg of calcium, over 40% of the Daily Value.
• Calcium depends on the coagulant. This calcium sulfate tofu has 683 mg per 100 g, while extra-firm tofu set with nigari (magnesium chloride) lists 282 mg, so check the ingredients list.
• Silken tofu is much softer and wetter, with a soft silken variety listing 55 kcal per 100 g. Deep-fried tofu jumps to 270 kcal per 100 g as it loses water and absorbs oil.
• Firm tofu also supplies about 17 µg of selenium per 100 g, around 32% of the Daily Value, and 2.7 mg of iron (15%).

Converting these figures

One 1/4 block of tofu is 117 kcal, which is 488 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 166 g of tofu to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.