🥢 protein
Calories in Tofu (firm)
360kcal
Per 1 block (1 cup) (250g)
Protein
42.5g
Carbs
7.5g
Fat
22.5g
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Firm tofu — coagulated soy milk, dense plant protein, neutral flavor.
Press before cooking for better texture. 17g protein per 100g — comparable to most animal proteins per calorie.
Best for
- higher-fat protein meals — 17g protein with 9g fat / 100g
- people who under-eat fat and bounce off super-lean diets
Watch out
- double-counting oil or butter you already logged separately
- assuming “protein” means low calorie — fat drives energy density here
How to log it
Log the cut/state you actually have (skin-on, marbled, etc.). 1 block (1 cup) (~250g) is the practical unit in the app.
Where it fits the day
Works when the rest of the day is lighter on oils and nuts. Watch the weekly fat budget, not just the meal selfie.
Cooked, grilled, fried & breaded
The numbers above are for plain tofu (firm). Cooking method and restaurant prep change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Steamed / baked (plain) | ~144 | Matches the page numbers when plain |
| Pan-fried with oil | ~170–210 | Tofu soaks oil |
| Breaded & fried | ~220–280 | Crispy tofu / karaage style |
| Restaurant glazed / sauced | ~180–260 | Sweet or oily sauces |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 block (1 cup) (250g) | 360 | 42.5g | 7.5g | 22.5g |
| 4 oz (113g) | 163 | 19.2g | 3.4g | 10.2g |
Per 100g: 144 kcal · 17g P · 3g C · 9g F