Tofu (firm) Calories and Macros — Nutrition Facts per 100g (firm, raw)
Tofu (firm): 144 cal, 17.3g protein, 2.8g carbs, 8.7g fat per 100g (firm, raw). Full nutrition breakdown, how tofu (firm) fits common goals, and the fastest way to track it.
A serving of tofu (firm) — 100g (firm, raw) — comes to 144 calories, with 17.3g of protein, 2.8g of carbs, and 8.7g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.
Tofu (firm) nutrition facts
| Nutrient | Per 100g (firm, raw) | % Daily Value* |
|---|---|---|
| Calories | 144 kcal | 7% |
| Protein | 17.3 g | 35% |
| Carbohydrates | 2.8 g | 1% |
| Fat | 8.7 g | 11% |
| Saturated fat | 1.3 g | 7% |
| Fiber | 2.3 g | 8% |
| Sodium | 14 mg | 1% |
| Cholesterol | 0 mg | 0% |
| Potassium | 237 mg | 5% |
| Calcium | 683 mg | 53% |
| Iron | 2.7 mg | 15% |
| Vitamin C | 0.2 mg | 0% |
*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.
Firm tofu set with calcium sulfate. Softness matters: silken tofu is around 55 kcal per 100g, extra-firm closer to 90-100 — the water content drives the difference.
How does tofu (firm) fit your goals?
With 17.3g of protein per 100g (firm, raw), tofu (firm) is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 12% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.
Diet-wise, tofu (firm) fits keto, low-carb, and high-protein eating patterns.
Micronutrients worth noting
Beyond the macros, tofu (firm) pulls real weight on calcium (53% DV) and iron (15% DV) per 100g (firm, raw) — the kind of micronutrient density that calorie counts alone don't show.
How tofu (firm) compares to other proteins
| Food (per 100g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu (firm) | 144 | 17.3g | 2.8g | 8.7g |
| Ham (sliced) | 164 | 16.6g | 3.6g | 8.8g |
| Eggs | 143 | 12.6g | 0.7g | 9.5g |
| Tempeh | 192 | 20.3g | 7.6g | 10.8g |
Tracking tofu (firm) in Bento Bunny
Logging foods like tofu (firm) manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For tofu (firm) specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.
Related foods
- Ham (sliced) calories and macros
- Eggs calories and macros
- Tempeh calories and macros
- Chicken Thigh (cooked) calories and macros
Browse all proteins in the food database.
Tofu (firm) calories by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100g (firm, raw) | 144 | 17.3g | 2.8g | 8.7g |
| ¼ block (99g) | 143 | 17.1g | 2.8g | 8.6g |
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