Nutrition Facts for Tofu
What Is Tofu?
If you are building a routine around an AI calorie tracker, Tofu is the kind of food that makes tracking feel straightforward instead of fussy.
It is easy to “dress up” with spices, herbs, and sauces, which helps you stay consistent without getting bored.
Per 100g, Tofu has 76 calories, with 8.1g protein, 1.9g carbs, and 4.8g fat. Use the serving table below to scale those numbers to your usual portions.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Tofu (Per 100g)
The following values are standardized per 100 grams of tofu.
- Calories
76 kcal
- Protein
8.1 g
- Carbohydrates
1.9 g
- Fat
4.8 g
Nutrition by Serving Size
Calories and macros for common portion sizes of tofu.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 38 kcal | 4.1 g | 1 g | 2.4 g |
| 100g | 76 kcal | 8.1 g | 1.9 g | 4.8 g |
| 150g | 114 kcal | 12.1 g | 2.8 g | 7.2 g |
| 200g | 152 kcal | 16.2 g | 3.8 g | 9.6 g |
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Is Tofu Good for Weight Loss?
Tofu can fit into a weight loss diet when portions are controlled. At 76 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine tofu with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Tofu
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons tofu can be a useful addition to a balanced diet:
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
- Fits low-carb meal patterns and is easy to combine with high-fiber vegetables.
- Keeps macros easier to manage when you want a simpler, leaner plate.
Who Is Tofu Best For?
Weight loss
Tofu can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Tofu can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Tofu can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Tofu in Your Diet
Practical ways to include tofu in meals:
- Use it in meal prep so you can repeat meals without repeating flavors.
- Keep portions consistent and pair tofu with vegetables and a protein for a balanced meal.
- Try pairing it with different seasonings or sauces so it stays enjoyable.
- Log it once in a calculator, then reuse the same serving to simplify daily tracking.
- Use smaller servings for weight loss and larger servings for muscle gain or higher-activity days.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log tofu and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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