BeslyTofu: Calories, Protein, Carbs & Fat
Calories in tofu, by the numbers: 51% of them come from protein, 5% from carbs and 44% from fat. For 1 serving (85 g) that works out to 72 kcal, 9.3 g protein, 0.8 g carbs and 3.6 g fat.
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Tofu serving sizes: calories and macros
| Serving | Grams | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|
| 100 g | 100 | 85 | 10.9 | 1 | 4.2 |
| 1 oz | 28.4 | 24 | 3.1 | 0.3 | 1.2 |
| 1 serving | 85 | 72 | 9.3 | 0.8 | 3.6 |
Where the calories in tofu come from
Counting protein and carbs at 4 calories per gram and fat at 9, tofu gets 51% of its calories from protein, 5% from carbs and 44% from fat. This split is calculated from the macros listed per 100 g (10.9 g protein, 1 g carbs, 4.2 g fat).
Sodium, fiber, sugar and saturated fat in tofu
A 1 serving (85 g) of tofu also contains 6 mg sodium, 0.3 g fiber, 0.5 g sugar and 0.6 g saturated fat.
| Nutrient | Per 100 g | Per 1 serving (85 g) |
|---|---|---|
| Sodium | 7 mg | 6 mg |
| Fiber | 0.3 g | 0.3 g |
| Sugar | 0.6 g | 0.5 g |
| Saturated fat | 0.7 g | 0.6 g |
| Cholesterol | 0 mg | 0 mg |
| Potassium | 121 mg | 102.8 mg |
| Calcium | 350 mg | 297.5 mg |
| Iron | 5.4 mg | 4.6 mg |
| Vitamin C | 0.1 mg | 0.1 mg |
How tofu compares with similar foods
Among the 5 foods compared here, tofu is number 1 when sorted from the lowest to the highest calories per 100 g (85 kcal). The comparison uses foods from the same food group (legumes & soy) that have a page on Besly.
| Food (per 100 g) | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Tofu (this page) | 85 | 10.9 | 1 | 4.2 |
| Black Beans | 132 | 8.9 | 23.7 | 0.5 |
| Chickpeas | 164 | 8.9 | 27.4 | 2.6 |
| Hummus | 237 | 7.8 | 15 | 17.8 |
| Lentils | 352 | 24.6 | 63.4 | 1.1 |
Forms and preparations of tofu
Across the 3 forms listed for tofu, calories range from 85 kcal per 100 g (Tofu) to 271 kcal per 100 g (Tofu, fried).
| Form or preparation (per 100 g) | Calories | Protein g | Carbs g | Fat g | Default serving |
|---|---|---|---|---|---|
| Tofu (main entry) | 85 | 10.9 | 1 | 4.2 | 1 serving (85 g): 72 kcal |
| Tofu, raw, firm, prepared with calcium sulfate | 144 | 17.3 | 2.8 | 8.7 | 1 serving (126 g): 181 kcal |
| Tofu, fried | 271 | 17.2 | 10.5 | 20.2 | 1 serving (85 g): 230 kcal |
Frequently asked questions
How many calories are in 1 serving of tofu?
1 serving (85 g) of tofu has 72 calories, with 9.3 g protein, 0.8 g carbs and 3.6 g fat.
How many calories are in 100 g of tofu?
100 g of tofu has 85 calories, 10.9 g protein, 1 g carbs and 4.2 g fat. One ounce (28.4 g) is 24 calories.
Is tofu low in carbs?
Carbs supply 5% of the calories in tofu (protein 51%, fat 44%). Per 100 g there are 1 g of carbs, and 1 serving (85 g) has 0.8 g, including 0.3 g of fiber.
Recipes with tofu
- Crispy Baked Ginger-Garlic Tofu
- Crispy Skillet Rice with Tofu and Vegetables
- Dubu Jorim (Korean Braised Tofu)
- Hot and Sour Soup with Chicken and Tofu
- Baked Agedashi Tofu
- Peanut Tofu Bowl
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Source: USDA FoodData Central, via the Besly food database (source tag “usda”, record us.generic.tofu). Data snapshot: October 16, 2026. Values are averages for the food as described and vary by brand, ripeness and preparation. Serving sizes come from the same record.