Tofu Nutrition Facts
A 100 g serving of tofu contains 78 kcal, 9g protein (lime), 4.2g fat (pink) and 2.9g carbohydrate (blue). It has no fiber and almost no sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Tofu Nutrition
Tofu is a high-protein food valued for its amino acid content and micronutrient density. At 78 kcal per 100 g serving, it provides 9g of protein, 2.9g of carbohydrate and 4.2g of fat. Tofu is particularly rich in calcium, delivering 201mg — 15% of the daily value — in a single serving. It has no fiber and almost no sugar.
For athletes and anyone tracking macros, tofu is an efficient source of protein, delivering 11.6g of protein per 100 kcal. It pairs well with slower-digesting carbohydrate sources across a meal, and its 9g protein per 78 kcal gives a favorable protein-to-calorie ratio for cutting or maintenance.
Frequently Asked Questions
How many calories are in a 100 g serving of tofu?
A 100 g serving of tofu has 78 kcal, 9g protein, 4.2g fat and 2.9g carbohydrate.
How much protein is in tofu?
9g per 100 g serving. This is a complete or near-complete protein source that contributes meaningfully to daily amino acid needs.
Is tofu high in sodium or saturated fat?
Tofu is relatively low in both sodium and saturated fat per 100 g serving.
Which nutrients is tofu richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is tofu good for tracking macros?
For athletes and anyone tracking macros, tofu is an efficient source of protein, delivering 11.6g of protein per 100 kcal.
Log the tofu in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) (FDC ID 172448), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.