Calories in Tofu
Extra-firm tofu prepared with nigari has about 83 calories per 100 g with 10 g of protein — the most practical plant protein for people counting calories.
Nutrition per 100 g (raw)
83 kcal
Calories
10 g
Protein
5.3 g
Fat
1.2 g
Carbs
Calories by serving size
| Serving | kcal | Proteing | Fatg | Carbsg |
|---|---|---|---|---|
| Per 100 g | 83 | 10 | 5.3 | 1.2 |
| Half block (150 g) | 125 | 15 | 7.9 | 1.8 |
| Standard block (300 g) | 249 | 29.9 | 15.8 | 3.5 |
| Stir-fry portion (200 g) | 166 | 20 | 10.5 | 2.4 |
Raw vs cooked
Pressing tofu removes water and raises calories per 100 g; frying adds the oil it absorbs, often 40–80 kcal per portion. Air-frying keeps it close to the raw figure.
Tip: for accurate tracking, weigh the food in the state you log it — and always log it the same way. Snapfork keeps both raw and cooked entries so the numbers stay consistent.
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Nutrition values: USDA FoodData Central. Values are for the raw edible portion; packaged products may differ — check the label.