Calories in regular (soft) tofu.
76 kcal per 100 g.
Tofu, raw, regular, prepared with calcium sulfate · SR Legacy (2018-04) · USDA FDC 172476
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 76 kcal | 76 kcal |
| Protein | 8.08 g | 8.08 g |
| Carbohydrates | 1.87 g | 1.87 g |
| Fat | 4.78 g | 4.78 g |
| Fibre | 0.3 g | 0.3 g |
| Sugars | 0.62 g | 0.62 g |
| Saturated fat | 0.69 g | 0.69 g |
| Sodium | 7 mg | 7 mg |
| Salt (calculated from sodium) | 0.02 g | 0.02 g |
| Vitamin A (RAE) | Unknown | Unknown |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg | 0.01 mg |
| Vitamin K (phylloquinone) | 2.4 ug | 2.4 ug |
| Vitamin C | 0.1 mg | 0.1 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Riboflavin | 0.05 mg | 0.05 mg |
| Niacin | 0.2 mg | 0.2 mg |
| Vitamin B6 | 0.05 mg | 0.05 mg |
| Folate, total | 15 ug | 15 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 121 mg | 121 mg |
| Calcium | 350 mg | 350 mg |
| Phosphorus | 97 mg | 97 mg |
| Magnesium | 30 mg | 30 mg |
| Iron | 5.36 mg | 5.36 mg |
| Zinc | 0.8 mg | 0.8 mg |
| Selenium | 8.9 ug | 8.9 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.19 mg | 0.19 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
Regular soft tofu is 76 kcal per 100 g — half the firm row's 144 — and the difference is almost entirely water. It has not been pressed, so it carries more of it, and it behaves accordingly: it breaks in a pan and belongs in soups, sauces and blended dishes rather than on a grill. Silken tofu blends into desserts and dressings and brings the same low density with it.
Logging this food
Half a cup is 124 g and 94 kcal; a quarter block is 116 g and 88. Because soft tofu is mostly water, the weight moves a lot for very little food — a full block is a large object for a modest number. Drain it before weighing, or the packing water goes into the log.
Swaps and alternatives
Firm tofu is 144 kcal per 100 g with more than double the protein, so swapping soft for firm does not save anything once protein is accounted for. What soft tofu is genuinely good at is replacing cream: blended, it stands in for dairy at 76 kcal per 100 g against heavy cream's several hundred.