About 76 calories per 100g of firm tofu — high protein, endlessly versatile, and one of the smartest foods for your goals.
Track Tofu FreeTofu is one of those foods that quietly does everything right — low calorie, high protein, and it takes on whatever flavor you give it. Whether you eat it daily or you're just curious, here's what's actually in it.
That protein-to-calorie ratio is hard to beat. You're getting 8 grams of complete protein for under 80 calories — and almost no carbs.
Not all tofu is created equal. The firmer it is, the more calories and protein it packs — because more water has been pressed out.
| Tofu Type | Calories (100g) | Protein (100g) | Best For |
|---|---|---|---|
| Silken Tofu | 55 cal | 5g | Smoothies, soups, desserts |
| Soft Tofu | 61 cal | 6g | Stews, scrambles, dips |
| Firm Tofu | 76 cal | 8g | Stir-fry, grilling, baking |
| Extra-Firm Tofu | 83 cal | 10g | Crispy baking, air-frying |
| Fried Tofu | 271 cal | 17g | Treat — calories jump 3x |
Notice that jump with fried tofu? The oil absorption is real. Air-frying gets you similar crunch at a fraction of the calories.
Unlike most plant proteins, tofu contains all nine essential amino acids. It's one of the few plant foods that's a complete protein source — making it valuable whether you eat meat or not.
At under 2g of carbs per 100g, tofu fits into virtually any eating pattern — keto, low-carb, Mediterranean, or just keeping things simple. It won't spike your blood sugar.
Calcium-set tofu (most commercial varieties) provides 35% of your daily calcium needs per 100g. That's competitive with dairy — and without the lactose.
Tofu's mild flavor is its superpower. Marinate it, spice it, sauce it — it absorbs whatever you pair it with. Monday's tofu stir-fry and Friday's tofu tacos don't taste anything alike.
Press firm tofu, cube it, toss with soy sauce and cornstarch, bake at 400°F for 25 minutes. About 120 calories per serving. Satisfying crunch, minimal oil.
Crumble soft tofu with turmeric, nutritional yeast, and veggies. A high-protein breakfast for about 180 calories. Remarkably similar to scrambled eggs.
Cube firm tofu and toss into any stir-fry. It absorbs the sauce and adds protein without significantly changing the calorie count.
Blend silken tofu into fruit smoothies for extra protein and creaminess. You won't taste it — but you'll feel fuller, longer.
With AskBeforeYouEat, just say "I had tofu stir-fry with vegetables" or "tofu scramble for breakfast" — the AI figures out the calories and macros. No weighing, no scanning, no stress about whether it was firm or silken.
Your trend is what matters, and adding more protein-rich foods like tofu? That's the kind of steady habit that moves the trend in the right direction.
Firm tofu has about 76 calories per 100g (roughly 144 calories per half-block). Silken tofu is lighter at about 55 calories per 100g. Extra-firm tofu has about 83 calories per 100g.
Yes. Firm tofu provides about 8g of protein per 100g — and it's a complete protein, meaning it contains all nine essential amino acids. A half-block of firm tofu has roughly 15g of protein.
Tofu is excellent for weight management. It's low in calories, high in protein, and very versatile. Protein helps you stay satisfied longer, and tofu's mild flavor means it absorbs whatever spices and sauces you use.
Baking or air-frying pressed tofu keeps calories low while creating a satisfying crispy texture. Pan-frying with a small amount of oil is also great. Avoid deep-frying, which can triple the calorie count.
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