Tofu

Q: How many calories in piece of tofu?

About 35 calories, with roughly 2.4g of protein. piece weighs about 13g. Use the slider above for any other portion.

One food. Every number that matters.

270

cal per 100 g

Portion explorer

How much are you eating?

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

= 0.5 oz

Calories

Protein

2.4g

Carbs

1.2g

Fat

2.6g

Protein 26% Carbs 12% Fat 62%

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Tofu is 62% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

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 270 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.

Fiber3.9 g14%

Saturated fat2.918 g15%

Cholesterol0 mg0%

Sodium16 mg1%

Potassium146 mg3%

Calcium961 mg74%

Iron4.87 mg27%

Magnesium95 mg23%

Zinc1.99 mg18%

Vitamin C0 mg0%

Vitamin D0 mcg0%

Vitamin B60.099 mg6%

Vitamin B120 mcg0%

Folate27 mcg7%

Niacin0.1 mg1%

How it stacks

Compared to its neighbors.

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

Tofu

Almost identical calories.

Cal270 Protein18.8 g Fat20.2 g

Bacon

39 more calories per 100g · -7g protein.

Cal309 Protein11.7 g Fat29.5 g

Chicken

46 fewer calories per 100g · +5g protein.

Cal224 Protein23.6 g Fat12.7 g

Common questions

The stuff people actually ask.

How many calories in piece of tofu?

About 35 calories, with roughly 2.4g of protein. piece weighs about 13g. Use the slider above for any other portion.

Is tofu actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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