How much protein is in firm tofu?

Firm tofu has 17.3 g of protein per 100 g and 21.8 g per 0.5 cup (126 g). That is 12 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.

Should beans, lentils, chickpeas and tofu be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the raw row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

Beans, lentils, chickpeas and tofuUSDA SR LegacyFDC 172475

Calories in firm tofu

USDA FoodData Central record for “Tofu, raw, firm, prepared with calcium sulfate” — per 100 g, per every USDA serving size, and next to the other beans, lentils, chickpeas and tofu rows.

The short answer

Firm tofu: 144 kcal per 100 g. 0.5 cup (126 g) is 181 kcal with 21.8 g of protein. Source: USDA FoodData Central record 172475, "Tofu, raw, firm, prepared with calcium sulfate".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	144 kcal	100%
Protein	17.3 g	44%
Fat	8.7 g	49%
Carbohydrate	2.8 g	7%

Firm tofu is 144 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 44% comes from protein, 49% from fat and 7% from carbohydrate. That works out to 12 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	144	17.3 g	8.7 g	2.8 g
0.5 cup	126 g	181	21.8 g	11 g	3.5 g
0.25 block	81 g	117	14 g	7 g	2.3 g

Compared with other beans, lentils, chickpeas and tofu

Food	kcal / 100 g	Protein / 100 g	Per serving
Cooked black beans	132	8.9 g	227 kcal · 1 cup
Dry black beans	341	21.6 g	662 kcal · 1 cup
Cooked chickpeas	164	8.9 g	269 kcal · 1 cup
Dry chickpeas	378	20.5 g	756 kcal · 1 cup
Cooked lentils	116	9 g	230 kcal · 1 cup
Dry lentils	352	24.6 g	676 kcal · 1 cup
Hummus	237	7.8 g	36 kcal · 1 tbsp
Firm tofu	144	17.3 g	181 kcal · 0.5 cup
Regular (soft) tofu	76	8.1 g	94 kcal · 0.5 cup

The beans, lentils, chickpeas and tofu rows exist in more than one state because water moves during cooking: this is the raw row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Worth knowing

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.

Other tables in legumes and legume products

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Calories in peanuts567 kcal / 100 g

Questions about firm tofu

How many calories are in firm tofu?: Firm tofu: 144 kcal per 100 g. 0.5 cup (126 g) is 181 kcal with 21.8 g of protein. Source: USDA FoodData Central record 172475, "Tofu, raw, firm, prepared with calcium sulfate".
How much protein is in firm tofu?: Firm tofu has 17.3 g of protein per 100 g and 21.8 g per 0.5 cup (126 g). That is 12 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.
Should beans, lentils, chickpeas and tofu be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the raw row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “firm tofu” into calorie.one and the app matches this exact record — “Tofu, raw, firm, prepared with calcium sulfate” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read How much protein do you need per day?.