Tofu has 76 kcal per 100g, with 8 g protein, 2 g carbohydrates and 4.5 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Tofu is a high-protein food: 40% of its calories come from protein. Most of its calories (50%) come from fat.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Tofu is made by curdling soy milk and pressing the curds into blocks, much as paneer is made from dairy milk. It is a lean, versatile plant protein that takes on the flavor of marinades, curries and stir-fries. Calories and protein vary with firmness, since firmer blocks have less water, so check the package; pan-frying or deep-frying adds oil.
Also known as: firm tofu, soya paneer, bean curd, soy paneer
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50 g | 38 kcal | 4 g | 1 g | 2.3 g |
| 100 g | 76 kcal | 8 g | 2 g | 4.5 g |
| 150 g | 114 kcal | 12 g | 3 g | 6.8 g |
| 200 g | 152 kcal | 16 g | 4 g | 9 g |
| 250 g | 190 kcal | 20 g | 5 g | 11.3 g |
One serving (100g) is 4% of a 2,000 kcal day and 5% of a 1,500 kcal day. It also gives 8 g of protein, which is 8% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Tofu | 100g | 76 kcal | 8 g |
| Egg Whites | 1 large white | 17 kcal | 3.6 g |
| Roasted Turkey Breast | 100g | 135 kcal | 30 g |
| Roasted Pork Tenderloin | 100g | 143 kcal | 26 g |
| Grilled Chicken Breast | 100g | 165 kcal | 31 g |
| Skinless Chicken Thigh | 100g | 177 kcal | 24 g |
| Lean Beef | 100g | 184 kcal | 26 g |
Tofu has 76 kcal per 100g. That serving also has 8 g protein, 2 g carbohydrates and 4.5 g fat.
Tofu has 8 g of protein per 100g, so 40% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Tofu can fit a weight-loss diet when the portion fits your daily calorie target. At 76 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.