How many calories are in a standard 1/2 cup cubed (126g) of tofu (firm)?

A standard 1/2 cup cubed (126g) (126g) of tofu (firm) contains 96 calories, with 10.2g protein, 2.4g carbs, and 6g fat according to USDA FoodData Central (FDC ID: 172448).

Is tofu (firm) good for a weight loss calorie deficit?

Firm soybean curd pressed with calcium salts. Complete plant-based protein with isoflavones and calcium. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

meat proteinUSDA FDC ID: 172448(Glycine max)

Tofu (Firm) Calories & Nutrition Facts

Q: What is the calorie density of tofu (firm) per 100g?

Per 100 grams, tofu (firm) provides 76 kcal, 8.1g protein, 1.9g carbohydrates, and 0.3g dietary fiber.

Quick Answer: A standard 1/2 cup cubed (126g) of tofu (firm) contains 96 calories. Per 100 grams, tofu (firm) provides 76 kcal, 8.1g protein, 1.9g carbohydrates, and 4.8g fat based on verified USDA FoodData Central records.

Firm soybean curd pressed with calcium salts. Complete plant-based protein with isoflavones and calcium. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

76kcal

per 100 grams (100g)

Protein

8.1g

43% of energy

Carbohydrates

1.9g

10% of energy

Total Fat

4.8g

57% of energy

Serving: 100 grams (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories76 kcal

Total Fat4.8 g

Saturated Fat0.7 g

Sodium7 mg

Total Carbohydrate1.9 g

Dietary Fiber0.3 g

Total Sugars0.5 g

Protein8.1 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Raw / Steamed	76 kcal	8.1g	1.9g	4.8g	Standard block
Pan-fried in 1 tbsp oil	140 kcal	8.5g	2.5g	11.2g	Porous structure absorbs oil rapidly

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Tofu (Firm) vs Black Beans

View Black Beans →

Tofu is a low-carb plant protein (1.9g carbs vs 23.7g in black beans) with higher dietary fat.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 172448)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related meat protein Foods

Chicken Breast165 kcal / 100g Black Beans (Cooked)132 kcal / 100g Chickpeas (Cooked)164 kcal / 100g Lentils (Cooked)116 kcal / 100g

Calculate Daily Targets

Macro Calculator →Convert your daily calorie target into optimal grams of protein, carbohydrates, and dietary fats tailored to your body composition and training targets.Protein Calculator →Calculate your daily protein targets based on ISSN sports nutrition guidelines for muscle growth, tissue repair, and appetite control in a deficit.