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Calories in Tofu
100 g of tofu has 61 kcal, and 1 cup of tofu (248 g) has about 151 kcal.
61 kcalper 100 g
151 kcal in 1 cup (248 g)
Low density · 0.61 kcal per g
- Protein 7.2g 43% of the calories
- Carbs 1.2g 7% of the calories
- Fat 3.7g 50% of the calories
- Fiber 0.2g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 15 minutes of walking, or 5 minutes of running, for a 70 kg body - context, not a debt to work off.
Tofu nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 61kcal | 151kcal |
| Fat | 3.7g | 9.2g |
| Saturated Fat | 0.53g | 1.3g |
| Unsaturated Fat | 3.2g | 7.8g |
| Carbs | 1.2g | 2.9g |
| Sugars | 0.7g | 1.7g |
| Fiber | 0.2g | 0.5g |
| Protein | 7.2g | 17.8g |
| Salt | 0.02g | 0.05g |
| Water | 87.3g | 216g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Monounsaturated | 0.81g | 2g |
|---|---|---|
| Polyunsaturated | 2.1g | 5.2g |
| Omega-3 | 0.25g | 0.61g |
| ALA | 0.25g | 0.61g |
| DHA | 0g | 0g |
| EPA | 0g | 0g |
| Omega-6 | 1.8g | 4.6g |
| AA | 0g | 0g |
| LA | 1.8g | 4.6g |
| Cholesterol | 0mg | 0mg |
| Vitamin B1 (Thiamine) | 0.047mg | 0.12mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.037mg | 0.092mg |
| Vitamin B3 (Niacin) | 0.54mg | 1.3mg |
| Vitamin B6 (Pyridoxine) | 0.052mg | 0.13mg |
| Vitamin B12 (Cobalamin) | 0µg | 0µg |
| Folate (Vitamin B9) | 44µg | 109µg |
| Vitamin A | 0µg | 0µg |
| Vitamin C | 0.2mg | 0.5mg |
| Vitamin D | 0IU | 0IU |
| Vitamin E | 0.01mg | 0.025mg |
| Vitamin K | 2µg | 5µg |
| Choline | 27.4mg | 68mg |
| Calcium | 111mg | 275mg |
|---|---|---|
| Copper | 0.16mg | 0.39mg |
| Iron | 1.1mg | 2.8mg |
| Magnesium | 27mg | 67mg |
| Phosphorus | 92mg | 228mg |
| Potassium | 120mg | 298mg |
| Selenium | 8.9µg | 22.1µg |
| Zinc | 0.64mg | 1.6mg |
| Beta-carotene | 4µg | 9.9µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 0µg | 0µg |
| Flavonoids | 24.1mg | 59.7mg |
| Flavonols | 1mg | 2.5mg |
| Isoflavones | 23.1mg | 57.2mg |
| Cystine | 0.091g | 0.23g |
|---|---|---|
| Histidine | 0.19g | 0.47g |
| Isoleucine | 0.32g | 0.8g |
| Leucine | 0.5g | 1.2g |
| Lysine | 0.43g | 1.1g |
| Methionine | 0.084g | 0.21g |
| Phenylalanine | 0.32g | 0.79g |
| Threonine | 0.27g | 0.66g |
| Tryptophan | 0.1g | 0.25g |
| Tyrosine | 0.22g | 0.54g |
| Valine | 0.33g | 0.82g |
Foods with similar calories
Other published foods within reach of 61 kcal per 100 g, so the number has something to sit against.
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Questions about tofu
1 cup of tofu (248 g) has about 151 kcal, and 100 g has 61 kcal.
1 cup of tofu (248 g) has 17.8 g of protein, and 100 g has 7.2 g. The macro calculator works out how much protein you need a day.
Yes. 100 g of tofu has 7.2 g of protein, and protein makes up 47% of the calories.
Yes. 100 g of tofu has only 0.98 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.
Yes. The protein in tofu has all nine essential amino acids in the amounts the body needs.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of tofu (248 g) has about 151 kcal. The calorie calculator works out how many you need.
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