Firm tofu nutrition facts
Proteins · Raw, firm, calcium-set · per 100 g
Firm tofu (raw, firm, calcium-set) contains 144 kcal per 100 g, with 17.3 g protein, 2.8 g carbohydrate (of which 0.6 g sugar), 8.7 g fat and 2.3 g fiber. That works out to about 12 g of protein per 100 kcal, and its energy density is low (60–150 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 144 kcal |
| Protein | 17.3 g |
| Carbohydrate | 2.8 g |
| Fat | 8.7 g |
| Fiber | 2.3 g |
| Sugar | 0.6 g |
| Calcium | 372 mg |
| Iron | 2.7 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: firm tofu is low (60–150 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 12 g/100 kcal. Fiber (2.3 g per 100 g) supports digestion and satiety, while the sugar figure (0.6 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of firm tofu?
100 g of firm tofu (raw, firm, calcium-set) contains about 144 kcal, with 17.3 g protein, 2.8 g carbohydrate and 8.7 g fat, per USDA FoodData Central.
How much protein is in firm tofu?
Firm tofu provides 17.3 g of protein per 100 g — roughly 12 g of protein per 100 kcal.
Is firm tofu high or low in calories?
At 144 kcal per 100 g, firm tofu has low (60–150 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 172476), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14