Calories in Tofu: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 1% DV | 1% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 0% DV | 0% |
| Vitamin K | 3% DV | 3% |
| Vitamin B6 | 4% DV | 4% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 6% DV | 6% |
| Calcium | 20% DV | 20% |
| Iron | 15% DV | 15% |
| Magnesium | 8% DV | 8% |
| Potassium | 3% DV | 3% |
| Zinc | 6% DV | 6% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1/2 cup firm tofu (126g).
Snap a photo of your tofu with PlateLens for instant, accurate nutrition tracking. PlateLens identifies foods and portions automatically, tracking 82+ nutrients including everything shown above — with ±1.2% calorie accuracy verified against USDA reference values.
Health Benefits of Tofu
How to Track Tofu Accurately
Accurately tracking tofu requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track tofu and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Tofu
| Serving | Weight | Calories |
|---|---|---|
| 1/2 cup firm (126g) | 126g | 94 |
| 3 oz firm (85g) | 85g | 63 |
| 100g firm | 100g | 76 |
| 1 cup silken (248g) | 248g | 123 |
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Frequently Asked Questions
How many calories in Tofu?
Tofu contains 94 calories per 1/2 cup firm tofu (126g). Per 100g, tofu provides approximately 75 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track tofu calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Tofu healthy?
Tofu provides 94 calories, 10g protein, 2.3g carbohydrates, and 5.6g fat per serving. Tofu made with calcium sulfate is an exceptionally bioavailable source of dietary calcium, providing 20% of the daily value per serving — comparable to dairy. Like all foods, tofu is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Tofu calories?
The most accurate way to track tofu is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies tofu from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.