Tofu

Q: How many calories in 0.25 block of tofu?

About 177 calories, with roughly 15.5g of protein. 0.25 block weighs about 122g. Use the slider above for any other portion.

One food. Every number that matters.

145

cal per 100 g

Portion explorer

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= 4.3 oz

Calories

177

Protein

15.5g

Carbs

5.4g

Fat

12.2g

Protein 32% Carbs 11% Fat 57%

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Tofu is 57% 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.

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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 145 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.

Fiber0.6 g2%

Saturated fat1.445 g7%

Cholesterol0 mg0%

Sodium2 mg0%

Potassium146 mg3%

Calcium345 mg27%

Iron2.75 mg15%

Magnesium53 mg13%

Zinc1.66 mg15%

Vitamin C0.3 mg0%

Vitamin D0 mcg0%

Vitamin B60.039 mg2%

Vitamin B120 mcg0%

Folate22 mcg6%

Niacin0.639 mg4%

How it stacks

Compared to its neighbors.

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

Tempeh

47 more calories per 100g · +8g protein.

Cal192 Protein20.3 g Fat10.8 g

Tempeh

50 more calories per 100g · +7g protein.

Cal195 Protein19.9 g Fat11.4 g

Tofu Yogurt

51 fewer calories per 100g · -9g protein.

Cal94 Protein3.5 g Fat1.8 g

Common questions

The stuff people actually ask.

How many calories in 0.25 block of tofu?

About 177 calories, with roughly 15.5g of protein. 0.25 block weighs about 122g. 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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