Tofu

Q: How many calories in block of tofu?

About 13 calories, with roughly 0.9g of protein. block weighs about 11g. Use the slider above for any other portion.

One food. Every number that matters.

116

cal per 100 g

Portion explorer

How much are you eating?

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

= 0.4 oz

Calories

Protein

0.9g

Carbs

0.6g

Fat

0.9g

Protein 26% Carbs 16% Fat 58%

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Tofu is 58% 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 116 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.

Saturated fat1.157 g6%

Cholesterol0 mg0%

Sodium2873 mg125%

Potassium75 mg2%

Calcium1229 mg95%

Iron1.98 mg11%

Magnesium58 mg14%

Zinc1.56 mg14%

Vitamin C0.2 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.091 mg5%

Vitamin B120 mcg0%

Folate29 mcg7%

Niacin0.379 mg2%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Tofu Yogurt

22 fewer calories per 100g · -5g protein.

Cal94 Protein3.5 g Fat1.8 g

Tempeh

76 more calories per 100g · +12g protein.

Cal192 Protein20.3 g Fat10.8 g

Tempeh

79 more calories per 100g · +12g protein.

Cal195 Protein19.9 g Fat11.4 g

Common questions

The stuff people actually ask.

How many calories in block of tofu?

About 13 calories, with roughly 0.9g of protein. block weighs about 11g. 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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