Calories in firm tofu.
144 kcal per 100 g.
Firm tofu is pressed, which removes water and concentrates it: about 144 kcal and 17 g of protein per 100 g, roughly double regular tofu. The protein-per-calorie ratio is close to that of eggs.
Tofu, raw, firm, prepared with calcium sulfate · SR Legacy (2018-04) · USDA FDC 172475
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 144 kcal | 144 kcal |
| Protein | 17.3 g | 17.3 g |
| Carbohydrates | 2.78 g | 2.78 g |
| Fat | 8.72 g | 8.72 g |
| Fibre | 2.3 g | 2.3 g |
| Sugars | Unknown | Unknown |
| Saturated fat | 1.26 g | 1.26 g |
| Sodium | 14 mg | 14 mg |
| Salt (calculated from sodium) | 0.04 g | 0.04 g |
| Vitamin A (RAE) | Unknown | Unknown |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | Unknown | Unknown |
| Vitamin K (phylloquinone) | Unknown | Unknown |
| Vitamin C | 0.2 mg | 0.2 mg |
| Thiamin | 0.16 mg | 0.16 mg |
| Riboflavin | 0.1 mg | 0.1 mg |
| Niacin | 0.38 mg | 0.38 mg |
| Vitamin B6 | 0.09 mg | 0.09 mg |
| Folate, total | 29 ug | 29 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 237 mg | 237 mg |
| Calcium | 683 mg | 683 mg |
| Phosphorus | 190 mg | 190 mg |
| Magnesium | 58 mg | 58 mg |
| Iron | 2.66 mg | 2.66 mg |
| Zinc | 1.57 mg | 1.57 mg |
| Selenium | 17.4 ug | 17.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.38 mg | 0.38 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Firm tofu is 144 kcal per 100 g with 17.3 g of protein and 8.7 g of fat — most of the fat is the soybean's own. It is firm because much of the water has been pressed out, which is exactly why it is denser than the soft row at 76. Pressing it further concentrates it again; frying it adds whatever oil it takes up, and tofu takes up a great deal.
Logging this food
Half a cup is 126 g and 181 kcal; a quarter block is 81 g and 117. Blocks vary by brand, so weigh rather than counting blocks. If you press tofu before cooking, you are removing water and raising the per-100 g figure of what is left — weigh after pressing and the arithmetic stays honest.
Swaps and alternatives
Soft tofu is 76 kcal per 100 g against this row's 144, but with 8.1 g of protein against 17.3, so per gram of protein the two are nearly identical: the difference is water, not nutrition. Cooked lentils are 116 per 100 g and cooked black beans 132, both lighter but with a different protein profile.