Tofu Nutrition Facts
See tofu calories, protein, carbs, fat, macros per 100g and serving sizes. Add tofu to your AI meal plan.
Nutrition Facts & Macros
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4
Macronutrient Profile
Source: USDA FoodData Central.
Tofu FAQ
Is tofu good for weight loss?
Yes — tofu is excellent for plant-based weight loss. At 76 calories per 100 g with 8 g of protein, it's very filling for its calorie content. Its versatility makes it easy to include in many meals.
Is tofu high in protein?
For a plant food, yes. Firm tofu provides 8 g of complete protein per 100 g. Extra-firm tofu can have 10-12 g. It contains all essential amino acids, making it a complete plant protein.
How many calories are in tofu?
Firm tofu has about 76 calories per 100 g. Silken tofu has about 55 calories. Extra-firm has about 88 calories with more protein. Calorie content varies by firmness.
Is tofu healthy?
Yes. Tofu is a nutritious, complete plant protein rich in iron, calcium, manganese, and isoflavones. Regular consumption is linked to lower cholesterol and reduced heart disease risk.
Is tofu a complete protein?
Yes. Tofu (made from soybeans) contains all 9 essential amino acids, making it one of the few complete plant proteins. It's comparable in quality to animal protein.
Is tofu keto-friendly?
Yes. Firm tofu has only 1.9 g of net carbs per 100 g. It's a great low-carb protein source for vegetarian and vegan keto diets.
Does tofu affect hormones?
Research shows normal tofu consumption (1-2 servings daily) does not affect testosterone or estrogen levels in men or women. The isoflavones in soy are weak phytoestrogens, not the same as human estrogen.
How should I cook tofu?
Press firm tofu to remove water, then bake, stir-fry, grill, or air-fry for best texture. Marinate for at least 30 minutes for flavor absorption. Silken tofu works well in smoothies and soups.
Is tofu good for building muscle?
Yes. Tofu provides complete protein with good leucine content for muscle synthesis. Studies show soy protein is comparable to whey for muscle building when total protein intake is adequate.
Firm vs silken tofu — what's the difference?
Firm tofu has more protein and less water — ideal for stir-frying, grilling, and baking. Silken tofu is creamy and soft — best for smoothies, desserts, soups, and sauces.
Can I eat tofu every day?
Yes. Daily tofu consumption is common in Asian countries and is associated with health benefits. 2-3 servings of soy per day is considered safe for most adults.
Is tofu better than chicken for protein?
Chicken breast has more protein (31 g vs 8 g per 100 g). However, tofu is lower in calories, has no cholesterol, and is sustainable. For pure protein content, chicken wins.
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