Is Tofu Healthy? Nutrition, Calories & Alternatives
Tofu nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 100 g |
|---|---|---|
| Calories | 117 kcal | 117 kcal |
| Energy (kilojoules) | 490 kJ | 490 kJ |
| Protein | 12 g | 12 g |
| Fat | 7 g | 7 g |
| incl. saturated | 1 g | 1 g |
| Total carbohydrates | 2.5 g | 2.5 g |
| incl. sugars | 0.5 g | 0.5 g |
| incl. fiber | 1 g | 1 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
117 kcal (490 kJ) per 100 g · P/F/C 12/7/2.5 g
Serving (100 g) — 117 kcal (490 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Yes. On its nutrient profile, tofu is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- All green on the traffic light: 0.5 g sugar, 0 g salt and 1 g saturated fat per 100 g.
- Protein: 12 g per serving — 21% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving is 100 g: 117 kcal, 12 g protein, 7 g fat and 2.5 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Tofu is soybean curd: a plant protein with all essential amino acids, often high in calcium when set with calcium salts.
protein 41%fat 54%carbs 5%
Tofu calories by weight, 50–300 g
150 g of tofu has 176 calories and 200 g has 234. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 59 | 6 / 3.5 / 1.3 | 0.5 |
| 100 g — typical serving | 117 | 12 / 7 / 2.5 | 1 |
| 150 g | 176 | 18 / 11 / 3.8 | 1.5 |
| 200 g | 234 | 24 / 14 / 5 | 2 |
| 250 g | 293 | 30 / 18 / 6.3 | 2.5 |
| 300 g | 351 | 36 / 21 / 7.5 | 3 |
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Tofu: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Tofu | 117 | 12 / 7 / 2.5 |
| Fried tofu | 270 | 17 / 20 / 8.9 |
Calories in dishes with tofu
| Dish | Serving | Kcal per serving | Tofu in it |
|---|---|---|---|
| Mapo tofu | 230 g | 403 | ≈150 g |
| Sundubu jjigae (soft tofu stew) | 400 g | 260 | ≈100 g |
| Tofu poke bowl | 360 g | 497 | ≈79 g |
| Vegetarian ramen with tofu | 550 g | 292 | ≈61 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A 100 g serving is 117 kcal — roughly 38 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Tofu: swaps and alternatives
No need to swap: tofu already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.5 g (red is over 22.5 g), saturated fat 1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 100 g, a typical serving of tofu.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Tofu | A | 117 | 12 | 1 |
| Corn | A | 100 | 3.4 | 2.4 |
| Garlic | A | 149 | 6.4 | 2.1 |
| Green Peas | A | 72 | 4.5 | 4.5 |
Tofu vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Butternut Squash | 45 | 1 / 0.1 / 12 |
| Artichokes | 47 | 3.3 / 0.2 / 11 |
| Kale | 49 | 4.3 / 0.9 / 9.2 |
| Eggplant | 62 | 1.2 / 3.6 / 9 |
| Tofu | 117 | 12 / 7 / 2.5 |
| Plantains | 122 | 1.3 / 0.4 / 32 |
| Coleslaw | 148 | 1 / 12 / 11 |
FAQ
How many calories are in 100 g of tofu?
100 g of tofu has 117 calories, with 12 g protein, 7 g fat and 2.5 g carbohydrates (1 g fiber).
How many calories are in a serving of tofu?
A 100 g serving has 117 calories: 12 g protein, 7 g fat and 2.5 g carbs.
What are the macros of tofu?
Per 100 g: 12 g protein, 2.5 g carbs and 7 g fat. By calories that's about 41% protein, 5% carbs and 54% fat.
How long do you have to walk to burn a serving of tofu?
About 38 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person — that's the 117 calories in a 100 g serving.
How much fiber is in tofu?
100 g of tofu has 1 g of fiber — 4% of the 25 g a day the WHO recommends.
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