LEGUME · per 100g edible portion
Tofu
Nutrition facts for tofu (raw) — measured values from USDA FoodData Central, standardized to a 100g basis.
Ranks in 8 of 8 tracked rankings
Energy
144kcal
per 100g
Per 0.5 cup (126 g): 181 kcal · 21.8 g protein · 3.5 g carbs · 11 g fat
Protein
17.3g
Carbs
2.8g
Fiber
2.3g
Fat
8.7g
Macronutrient mix
Share of calories from each macro (Atwater 4/4/9 kcal per g)
In context
Why tofu stands out
Where tofu sits among the 61 foods in the database, per nutrient — computed from measured values only.
High in
- Calcium#2 · 683 mg
Source of
Nothing in the top tier for this food.
Low in
Nothing in the top tier for this food.
Serving sizes
Household measures
| Measure | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 0.25 block | 81 g | 117 kcal | 14 g | 2.3 g | 7.1 g |
| 0.5 cup | 126 g | 181 kcal | 21.8 g | 3.5 g | 11 g |
Measures from USDA food portion data; per-serving values are derived from the measured per-100g values.
Full profile
Nutrition facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 144 kcal |
| Protein | 17.27 g |
| Carbohydrates | 2.78 g |
| Fiber | 2.3 g |
| Fat | 8.72 g |
| Saturated Fat | 1.26 g |
| Calcium | 683 mg |
| Iron | 2.66 mg |
| Magnesium | 58 mg |
| Phosphorus | 190 mg |
| Potassium | 237 mg |
| Sodium | 14 mg |
| Zinc | 1.57 mg |
| Vitamin C | 0.2 mg |
| Vitamin D | 0 µg |
| Vitamin B1 | 0.16 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.38 mg |
| Vitamin B6 | 0.09 mg |
| Vitamin B12 | 0 µg |
| Folate | 29 µg |
Common questions
Tofu FAQ
How many calories in 0.5 cup of tofu?
0.5 cup of tofu (126 g) provides about 181 kcal. Per 100 g, tofu has 144 kcal.
How much protein in tofu?
Tofu contains 17.3 g of protein per 100 g — about 21.8 g per 0.5 cup (126 g).
Is tofu high in fiber?
Tofu has 2.3 g of fiber per 100 g and ranks #28 of 58 tracked foods for fiber.
Explore
Where tofu ranks
Food graph
Nutritionally similar to tofu
Computed from all 21 tracked nutrient profiles in the database — closest overall composition, not necessarily the same food family.
Keep exploring
Related legumes
Data Provenance
USDA FoodData Central
SR Legacy
- Source
- USDA FoodData Central
- FDC ID
- 172475
- Basis
- 100 g edible portion
- Record type
- SR Legacy
- Retrieved
- November 10, 2026