Firm tofu: calories and nutrition information

Nutrition information: firm tofu

Nutrient	Carbs 100 g	% RI*	Block (180 g)
Energy	144 kcal602 kJ	7%	259 kcal1084 kJ
Fat	8.7 g	12%	15.7 g
of which saturated fatty acids	1.3 g	7%	2.3 g
Carbs	0.5 g	0%	0.9 g
of which sugars	-	-	-
Fiber	2.3 g	-	4.1 g
Protein	17.3 g	35%	31.1 g
Salt	0.04 g	1%	0.07 g
Water	69.8 g	-	125.6 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories does firm tofu have?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
1 slice25 g	36 kcal	4.3 g	0.1 g	2.2 g
Half a block90 g	130 kcal	15.6 g	0.5 g	7.8 g
100 g	144 kcal	17.3 g	0.5 g	8.7 g
Block180 g	259 kcal	31.1 g	0.9 g	15.7 g

Vitamins and minerals

Per 100 g, firm tofu contains the most selenium (32% NRV), phosphorus (27%), and iron (19%). We show nutrients that provide at least 2% of the NRV per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	237 mg	12%
Magnesium	58 mg	15%
Phosphorus	190 mg	27%
Iron	2.7 mg	19%
Zinc	1.6 mg	16%
Selenium	17.4 µg	32%
Vitamin B1 (thiamin)	0.16 mg	15%
Vitamin B2 (riboflavin)	0.1 mg	7%
Vitamin B3 (niacin)	0.4 mg	3%
Vitamin B6	0.09 mg	6%
Folate	29 µg	14%

We exclude calcium: the values in the US source data reflect fortification, additives, or growing conditions, so they would be overstated for equivalent products in Poland.

Firm tofu compared with other foods

Firm tofu has more calories per 100 g than 56% of the legumes in our chart. Here are foods in the legumes category with a similar calorie content (kcal per 100 g):

Canned red beans124 kcal
Cooked kidney beans127 kcal
Canned chickpeas139 kcal
Cooked white beans139 kcal
Plain tofu144 kcal
Cooked chickpeas164 kcal
Dried white beans333 kcal
Dried red kidney beans337 kcal
Dried split peas352 kcal

Firm tofu in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

1200 kcal meal plan - day 3: tofu scramble with mushrooms and spinach
1500 kcal meal plan - day 5: sandwiches with tofu spread and pickled cucumber
2000 kcal meal plan - day 1: tortilla with tofu, bell pepper, and lettuce
2500 kcal meal plan - day 3: stir-fried tofu with green beans and rice

Recipes with this ingredient

Tofu with broccoli and sesame - about 565 kcal per serving
Tofu salad with cucumber and sesame - about 446 kcal per serving
Tofu scramble with mushrooms and spinach - about 351 kcal per serving
Stir-fried tofu with green beans and rice - about 493 kcal per serving
Sandwiches with tofu spread and pickled cucumber - about 419 kcal per serving
Pasta with tofu and vegetables in peanut sauce - about 695 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a block of firm tofu?

One block of firm tofu (about 180 g) has about 259 kcal: 31.1 g protein, 0.9 g carbs, and 15.7 g fat.

How many calories are in 100 g of firm tofu?

100 g of firm tofu has 144 kcal (602 kJ).

How much protein does firm tofu have?

Firm tofu has 17.3 g of protein per 100 g, and one block has about 31.1 g.

How many carbs does firm tofu have?

100 g of firm tofu contains 0.5 g of net carbs, plus 2.3 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Tofu, raw, firm, prepared with calcium sulfate” (NDB 16426). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: 26 October 2026. How we create our calorie chart.