Tofu

Q: How many calories in 0.5 cup of tofu?

About 181 calories, with roughly 21.8g of protein. 0.5 cup weighs about 126g. Use the slider above for any other portion.

One food. Every number that matters.

144

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.4 oz

Calories

181

Protein

21.8g

Carbs

3.5g

Fat

11g

Protein 44% Carbs 7% Fat 49%

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Tofu: 144 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 144 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber2.3 g8%

Saturated fat1.261 g6%

Cholesterol0 mg0%

Sodium14 mg1%

Potassium237 mg5%

Calcium683 mg53%

Iron2.66 mg15%

Magnesium58 mg14%

Zinc1.57 mg14%

Vitamin C0.2 mg0%

Vitamin D0 mcg0%

Vitamin B60.092 mg5%

Vitamin B120 mcg0%

Folate29 mcg7%

Niacin0.381 mg2%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Tempeh

48 more calories per 100g · +3g protein.

Cal192 Protein20.3 g Fat10.8 g

Tofu Yogurt

50 fewer calories per 100g · -14g protein.

Cal94 Protein3.5 g Fat1.8 g

Tempeh

51 more calories per 100g.

Cal195 Protein19.9 g Fat11.4 g

Common questions

The stuff people actually ask.

How many calories in 0.5 cup of tofu?

About 181 calories, with roughly 21.8g of protein. 0.5 cup weighs about 126g. Use the slider above for any other portion.

Is tofu actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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