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Firm tofu
RawLegumes & Soy

Firm tofu

Photo: makafood / Pexels
Calories
144kcal
Protein
17.27g
Protein / 100 kcal
12g
Total fat
8.72g
Values per 100 g edible portion

Firm tofu is a legumes & soy food. A 100 g edible portion provides 144 calories, 17.3 g of protein, 2.8 g of carbohydrate and 8.7 g of fat. That works out to 12 g of protein per 100 calories. By its ingredients it is vegan, gluten-free and dairy-free. All figures are per 100 g and trace to USDA FoodData Central.

Calories from macros159 kcal
  • Protein17.27 g · 43.5%
  • Carbs2.78 g · 7%
  • Fat8.72 g · 49.5%

Where Firm tofu ranks

Nutrition

12 g protein / 100 kcal

Energy

  • Energy
    144 kcal

Macronutrients

  • Protein
    17.27 g
    35%
  • Carbohydrate
    2.78 g
    1%
  • Fiber
    2.3 g
    8%
  • Total sugars
    —
  • Total fat
    8.72 g
    11%
  • Saturated fat
    1.26 g
    6%

Minerals

  • Sodium
    14 mg
    1%
  • Potassium
    237 mg
    5%
  • Calcium
    683 mg
    53%
  • Iron
    2.66 mg
    15%
  • Magnesium
    58 mg
    14%

Vitamins

  • Vitamin C
    0.2 mg
    0%
  • Vitamin D
    —

% Daily Value based on FDA reference amounts for a general adult diet. Individual needs vary. Missing values are shown as “—”, never zero.

More legumes & soy to explore

Compare Firm tofu

Frequently asked questions

How many calories are in Firm tofu?
Firm tofu has 144 calories per 100 g edible portion.
How much protein is in Firm tofu?
Firm tofu has 17.3 g of protein per 100 g edible portion.
How many carbs are in Firm tofu?
Firm tofu has 2.8 g of carbohydrate per 100 g edible portion.
How much fat is in Firm tofu?
Firm tofu has 8.7 g of total fat per 100 g edible portion.
How much fiber is in Firm tofu?
Firm tofu has 2.3 g of fiber per 100 g edible portion.
Is Firm tofu high in protein?
Firm tofu provides 12 g of protein per 100 calories — a high protein-to-calorie ratio.
Is Firm tofu keto-friendly?
Firm tofu has 2.8 g of carbohydrate per 100 g. Ketogenic diets keep carbs very low, so this fits easily within most keto plans (per 100 g).
Is Firm tofu vegan?
Yes — Firm tofu contains no animal products, so it is vegan.
Is Firm tofu vegetarian?
Yes — Firm tofu is vegetarian.
Is Firm tofu gluten-free?
Yes — Firm tofu contains no gluten-bearing grains.
Is Firm tofu dairy-free?
Yes — Firm tofu contains no milk or dairy ingredients.
What is a serving size of Firm tofu?
A common serving of Firm tofu is 0.25 undetermined block (about 81 g). Use the serving selector on this page to see nutrition for any portion.

Educational information only — not medical advice. See our methodology.