Calories in Tofu

How Many Calories Are in Tofu?

Tofu’s calories depend heavily on its firmness, which reflects how much water it contains. A 100-gram serving of firm tofu has about 144 calories, soft tofu about 60 calories, and silken tofu about 55 calories. Half a standard block of firm tofu (about 124 grams) comes to roughly 180 calories. The firmer the tofu, the more protein and fat are packed into each gram, and the higher the calories.

Tofu is made from condensed soy milk pressed into blocks, so its calories come from a balance of plant protein and fat, with very little carbohydrate. It is a complete protein, which is why it anchors so many vegetarian and vegan meals.

Tofu Calories by Type

Type	Serving	Calories	Protein (g)	Fat (g)	Carbs (g)
Silken tofu	100g	~55	5	3	2
Soft tofu	100g	~60	6	3.5	2
Firm tofu	100g	~144	17	9	3
Extra-firm tofu	100g	~150	19	9	3
Half block firm	~124g	~180	21	11	4
Fried tofu	100g	~270	17	20	10

These figures are for plain tofu. As the fried row shows, oil-heavy preparation can nearly double the calories, so the cooking method matters as much as the type.

Macros and Nutrition in Tofu

Tofu is a complete plant protein, supplying all nine essential amino acids. Firm tofu offers about 17 grams of protein per 100 grams, plus iron, calcium (especially when set with calcium sulfate), magnesium, phosphorus, manganese and selenium. It contains no cholesterol and is naturally low in carbohydrate.

The fat in tofu is mostly unsaturated, and tofu is a source of isoflavones, soy compounds that have been widely studied for heart and hormonal health. Because it is high in protein and low in carbs, tofu fits low-carb, vegetarian, vegan and high-protein eating patterns equally well.

Firm vs Silken vs Fried Tofu

The type and preparation drive tofu’s calorie range. Silken and soft tofu are watery and low in calories, ideal for smoothies, dressings, soups and desserts. Firm and extra-firm tofu are denser, higher in protein, and hold their shape for stir-fries, grilling and baking. The single biggest calorie multiplier is frying — absorbing oil can push tofu from about 144 to 270 calories per 100 grams.

Is Tofu Good for Weight Loss?

Tofu is a strong weight-loss food, especially the firm, baked or air-fried versions. Its high protein content keeps you full, it has no cholesterol, and the calories stay moderate when you avoid deep-frying. Marinate it well and bake, grill or air-fry rather than pan-frying in lots of oil to keep the calories near the plain figures. Silken tofu is an even lighter option for blending into low-calorie sauces, soups and smoothies.