Calories and Protein in Tofu
Nutrition data for tofu, raw, firm, made with calcium sulfate.
Quick answer: 1/2 cup (126 g) of tofu has about 181 calories, 22 g of protein, 11 g of fat and 3.5 g of carbohydrate. Per 100 g it has 144 calories and 17 g of protein. These figures are for tofu that is raw, firm, made with calcium sulfate.
- 181calories
- 22 gprotein
- 11 gfat
- 3.5 gcarbs
per 1/2 cup (126 g)
Serving sizes for tofu
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 144 | 17 g | 8.7 g | 2.8 g |
| 1/4 block | 81 g (2.9 oz) | 117 | 14 g | 7.1 g | 2.3 g |
| 1/2 cup | 126 g (4.4 oz) | 181 | 22 g | 11 g | 3.5 g |
USDA lists half a cup of firm tofu at about 126 g and a quarter of a block at about 81 g. Softer tofu holds more water and has fewer calories and less protein per 100 g.
Full nutrition facts
| Nutrient | Per 100 g | Per 1/2 cup (126 g) | % Daily Value* |
|---|---|---|---|
| Calories | 144 | 181 | |
| Total fat | 8.7 g | 11 g | 14% |
| Saturated fat | 1.3 g | 1.6 g | 8% |
| Sodium | 14 mg | 18 mg | 1% |
| Total carbohydrate | 2.8 g | 3.5 g | 1% |
| Dietary fiber | 2.3 g | 2.9 g | 10% |
| Protein | 17 g | 22 g | 44% |
| Potassium | 237 mg | 299 mg | 6% |
| Calcium | 683 mg | 861 mg | 66% |
| Iron | 2.7 mg | 3.4 mg | 19% |
| Magnesium | 58 mg | 73 mg | 17% |
| Vitamin C | 0.2 mg | 0.3 mg | 0% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 1/2 cup (126 g). Source: USDA FoodData Central, record 172475 (Tofu, raw, firm, prepared with calcium sulfate).
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About tofu nutrition
Firm tofu is made from soybeans and is a popular plant-based source of protein. Numbers depend on the type, so these are for raw firm tofu set with calcium sulfate.
- Calcium: 861 mg in 1/2 cup, about 66 percent of the Daily Value.
- Protein: 22 g in 1/2 cup, about 44 percent of the Daily Value.
- Iron: 3.4 mg in 1/2 cup, about 19 percent of the Daily Value.
How preparation changes the numbers
- Tofu absorbs oil when it is fried, so fried or crispy tofu has more calories than these raw figures.
- Different brands and firmness levels vary, so use the package label when you know the exact product.
How tofu compares
Per 100 g, tofu ranks #7 of 30 foods on this site for protein and #20 for fewest calories.
Protein per 100 g
Calories per 100 g
Recipes with tofu
Questions about tofu
181 calories in 1/2 cup (126 g) of tofu, or 144 calories per 100 g. These figures are for tofu that is raw, firm, made with calcium sulfate.
22 g of protein in 1/2 cup (126 g) of tofu, or 17 g per 100 g. Protein makes up about 48 percent of its calories.
About 22 g of protein in half a cup (126 g), with 181 calories.
Tofu made with calcium sulfate has 683 mg of calcium per 100 g, about 66 percent of the Daily Value in half a cup. Tofu made without calcium salts has less.
17 g per 100 g for firm tofu. Per calorie, that is a good ratio for a plant food.
Related guides
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Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 172475: Tofu, raw, firm, prepared with calcium sulfate, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
