Calories in Tofu, firm
Per 100 g
Tofu, firm has 144 calories per 100 g. That is about 7% of a 2,000-calorie day. The same serving provides 17.3 g of protein, 2.8 g of carbohydrate, 8.7 g of fat and 2.3 g of fibre. Per 100 g, that works out at 144 calories and 17.3 g of protein. Against the thresholds EU food labelling uses, it qualifies as high in protein. Pressing out the water first is what makes the difference between rubbery and good.
Calories and macros
| Per 100 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 144 kcal | 144 kcal | 7% |
| Protein | 17.3 g | 17.3 g | 35% |
| Carbohydrate | 2.8 g | 2.8 g | 1% |
| Fat | 8.7 g | 8.7 g | 12% |
| Fibre | 2.3 g | 2.3 g | 8% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about tofu, firm
How many calories are in tofu, firm?
Tofu, firm has 144 calories per 100 g, which is about 7% of a 2,000-calorie day.
How many calories are in 100 g of tofu, firm?
100 g of tofu, firm contains 144 calories.
How much protein is in tofu, firm?
One serving of 100 g provides 17.3 g of protein — 17.3 g per 100 g, or 35% of the 50 g daily reference intake.
How many carbs are in tofu, firm?
One serving of 100 g contains 2.8 g of carbohydrate, of which 2.3 g is fibre.
What is tofu, firm a good source of?
Measured against EU food labelling thresholds, tofu, firm qualifies as high in protein. At least 20% of its calories come from protein.