How Many Calories in Tofu?
About 80 kcal per ½ cup of firm tofu. Protein-meaningful, calorie-cheap, ridiculously versatile.
½ cup of firm tofu (~125g) is about 80 kcal, with 10g protein and minimal carbs. Silken tofu is ~50 kcal/half cup; extra-firm is ~95. Tofu’s biggest weight-loss advantage is the protein-to-calorie ratio — you get usable, complete protein at far fewer calories per gram than meat. Cooking method matters: frying in oil can double the calorie count.
The Headline Numbers
Per ½ cup (~125 g):
| Type | Calories | Protein | Fat |
|---|---|---|---|
| Silken tofu | 50 | 6 g | 2 g |
| Soft tofu | 70 | 8 g | 4 g |
| Firm tofu | 80 | 10 g | 5 g |
| Extra-firm tofu | 95 | 12 g | 6 g |
| Super-firm tofu (pre-pressed) | 110 | 14 g | 7 g |
| Tofu, dried/frozen | 145 | 18 g | 9 g |
| Tempeh (½ cup) | 160 | 16 g | 9 g |
| Edamame (½ cup, shelled) | 95 | 9 g | 4 g |
The harder the tofu, the more protein per gram (because it’s been pressed of more water).
Why Tofu Is a Weight Loss Ace
Per gram of protein:
| Source | Calories per 10g protein |
|---|---|
| Firm tofu | 80 |
| Chicken breast | 53 |
| Eggs | 113 |
| Greek yogurt (nonfat) | 56 |
| Black beans | 145 |
| Salmon | 96 |
Chicken still wins on protein-per-calorie. But tofu is meaningfully better than beans, eggs, and most plant sources. For someone reducing meat or vegetarian, tofu is the most efficient protein source available at most stores.
Cooking Method Matters
Plain tofu is light. Cooking it in fat changes everything.
| Method (½ cup tofu, firm) | Calories |
|---|---|
| Steamed or boiled | 80 |
| Air-fried (no oil) | 80 |
| Baked plain | 80 |
| Pan-fried with 1 tsp oil | 120 |
| Pan-fried with 1 tbsp oil | 200 |
| Deep-fried (Asian restaurant) | 200–250 |
| Tofu in stir-fry sauce | 130–180 |
| Marinated then baked | 100 |
Tofu absorbs whatever fat you cook it in. A “crispy tofu bowl” at a restaurant easily has 100+ kcal of cooking oil per serving on top of the tofu itself.
The Pressing Step
Firm and extra-firm tofu come packed in water. For best texture, you press it before cooking — wrap in a clean towel, weight with a heavy pan or plate for 15+ minutes. This squeezes out water so tofu can absorb marinade and crisp better when cooked.
Pressing removes water but doesn’t change calories per gram. A “pressed and dried” tofu is the same calorie content as the original block; it’s just denser per ounce.
Tofu in Common Dishes
| Dish | Calories |
|---|---|
| Tofu stir-fry (½ cup tofu + 1 cup veg + 1 tbsp sauce + 1 tsp oil) | 230 |
| Mapo tofu (1 cup, restaurant) | 350–450 |
| Pad Thai with tofu (1 cup) | 600+ |
| Miso soup with tofu (1 cup) | 80 |
| Tofu scramble (½ cup tofu + veg + spices) | 150 |
| Tofu burger patty | 150–200 |
| Smoothie with ½ cup silken tofu | +50 (vs. yogurt smoothie ~80) |
| Vegan ricotta from tofu (¼ cup) | 70 |
Tofu vs Chicken in a Bowl
Direct calorie comparison for a typical bowl:
| Bowl Component | With 4 oz chicken | With ½ cup firm tofu |
|---|---|---|
| Protein | 180 | 80 |
| Cooking oil (1 tsp) | 40 | 40 |
| Rice (½ cup) | 100 | 100 |
| Vegetables (1.5 cups) | 50 | 50 |
| Sauce (1 tbsp) | 30 | 30 |
| Total | 400 | 300 |
Tofu version is ~100 kcal lighter for similar volume. Chicken has more protein (35g vs 12g), but if you’re not maxing protein and want a lighter meal, tofu wins.
Tempeh — Tofu’s Denser Cousin
| Per 100 g | Tempeh | Firm Tofu |
|---|---|---|
| Calories | 195 | 70 |
| Protein | 19 g | 8 g |
| Fiber | 0 g | 1 g |
Tempeh is fermented soybean cake — denser, chewier, much higher protein per gram. It’s also higher calorie. Great for high-protein meals; not as light as tofu for high-volume bowls.
Tofu vs Other Plant Proteins (Calories per Cup)
| Source | Calories/cup | Protein/cup |
|---|---|---|
| Firm tofu | 160 | 20 g |
| Tempeh | 320 | 31 g |
| Black beans | 220 | 15 g |
| Chickpeas | 270 | 15 g |
| Lentils | 230 | 18 g |
| Edamame | 190 | 17 g |
| Tofu noodles (shirataki + tofu) | 25 | 1 g |
For “protein per calorie,” firm tofu and lentils are the top picks. For pure calorie efficiency, shirataki tofu noodles are nearly free but very low protein.
Common Logging Mistakes
Logging “tofu” without specifying firmness. Silken (50 kcal) vs extra-firm (95 kcal) is nearly 2× different per ½ cup.
Forgetting cooking oil. Pan-fried tofu absorbs ~50–120 kcal of oil per ½ cup serving.
Counting marinade calories or not. Soy sauce and miso are minor (5–15 kcal); honey or sugar marinades add up.
Logging “1 block of tofu” without weighing. A standard 14 oz block is ~395 g = 220–280 kcal. A “½ block” is rarely exactly 50%.
What to Take Away
- ½ cup firm tofu = ~80 kcal with 10g protein.
- Lower calorie than meat per gram; complete plant protein.
- Cooking oil is the calorie watchpoint. Air-fry or bake to keep tofu light.
- Different firmnesses for different jobs: silken for smoothies/sauces, firm for stir-fries, extra-firm for grilling/pan-frying.
For other plant proteins, see calories in lentils.
Frequently Asked Questions
Is tofu lower in calories than chicken?
Per gram, yes. 100g of firm tofu is ~70 kcal vs. 165 kcal for cooked chicken breast. Per gram of protein, chicken still wins (more protein per oz), but tofu is calorically cheaper.
What's the difference between firm, extra firm, and silken tofu?
Water content. Silken is ~50 kcal per ½ cup; firm is ~80; extra firm is ~95. They behave differently in cooking — silken for smoothies and sauces, firm for stir-fries, extra firm for pan-frying.
Is tofu a complete protein?
Yes. Tofu (made from soybeans) has all nine essential amino acids in usable amounts — making it nutritionally comparable to animal proteins for muscle and tissue.
How many calories in fried tofu?
Pan-fried in oil: 150–180 kcal per ½ cup. Deep-fried: 200+. The base tofu is ~80; the rest is absorbed cooking oil.
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