How much protein is in tofu?

About 12.5 g per 100 g of firm tofu.

Is tofu good for weight loss?

Yes. It is a good source of protein for its calories.

Calories in tofu

Firm tofu has about 120 kcal and 12.5 g of protein per 100 g. Extra-firm tofu has a little more of both.

By the Calori team · Updated 21 October 2026 · 3 min read

Tofu calories by portion

Portion	Calories	Protein	Carbs	Fat
100 g firm tofu	120 kcal	12.5 g	1.5 g	7 g
Portion (150 g)	180 kcal	18.8 g	2.3 g	10.5 g
Block (280 g)	336 kcal	35 g	4.2 g	19.6 g

Tofu nutrition per 100 g

Energy	120 kcal (502 kJ)
Protein	12.5 g
Carbohydrate	1.5 g
of which sugars	0.5 g
Fat	7 g
Fibre	1 g

Typical values. Carbohydrate excludes fibre, as on UK food labels. Brands and varieties differ, so check the label where there is one.

Cooking tofu

Pressing tofu and baking or air-frying it gets it crisp without much oil. Tofu fried in a lot of oil can double its calories.

Log it without looking it up

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Frequently asked questions

How much protein is in tofu?: About 12.5 g per 100 g of firm tofu.
Is tofu good for weight loss?: Yes. It is a good source of protein for its calories.