Tofu calories
At 77 kcal per 100 g, tofu gets 11% of its energy from carbs, 41% from protein and 48% from fat. One 116 g serving is about 89 kcal.
A serving covers about 4% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 80 to 98 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (116 g) |
|---|---|---|
| kcal | 77 | 89 |
| Protein, g | 8.6 | 10.0 |
| Fat, g | 4.5 | 5.2 |
| Carbs, g | 2.4 | 2.8 |
| Fiber, g | 0.6 | 0.7 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 58 g | 45 kcal | 40-49 | 1,400 |
| 1 · 116 g | 89 kcal | 80-98 | 2,800 |
| 1½ · 174 g | 134 kcal | 121-147 | 4,200 |
| 2 · 232 g | 179 kcal | 161-197 | 5,600 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 2,800 steps, or 22 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Tofu | 77 | 89 kcal / 116 g | 8.6 g |
| Refried beans | 90 | 214 kcal / 238 g | 5.0 g |
| Baked beans | 100 | 254 kcal / 254 g | 5.0 g |
| Lentils | 116 | 230 kcal / 198 g | 9.0 g |
| Split peas | 118 | 231 kcal / 196 g | 8.3 g |
| Kidney beans | 127 | 225 kcal / 177 g | 8.7 g |
| Black beans | 132 | 227 kcal / 172 g | 8.9 g |
| Chickpeas | 164 | 269 kcal / 164 g | 8.9 g |
| Hummus | 237 | 71 kcal / 30 g | 7.8 g |
Lightest in this group per 100 g: Tofu.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 172476, FDC 172448 (Tofu, raw, regular, prepared with calcium sulfate).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in tofu?
Tofu has about 77 kcal per 100 g. A typical 116 g serving is about 89 kcal, and realistically anywhere from 80 to 98 kcal depending on the recipe and portion.
How much protein is in tofu?
8.6 g of protein per 100 g, or about 10.0 g in a 116 g serving.
Your plate isn't a lab sample
Snap your own tofu and Kalorea estimates what's actually on your plate, with a range and macros.