Calories in Tofu 🫐
Per 1/2 cup (126g)
Nutrition Facts
Serving: 1/2 cup (126g)
About Tofu
Tofu is a valuable protein source providing 15g of protein per 1/2 cup (126g) at 144 calories. Its neutral versatile flavor makes it a popular choice in kitchens worldwide. Beyond protein, tofu is recognized for plant protein, contributing essential nutrients that support muscle health, immune function, and overall wellbeing. It can be prepared in countless ways to suit any cuisine or dietary preference.
Health Benefits of Tofu
Excellent Protein Source
Tofu delivers 15g of protein per serving, making it an outstanding choice for muscle repair, immune function, and satiety. Protein is the most satiating macronutrient, helping you feel full longer after meals.
Supports Muscle Maintenance
The high-quality protein in tofu provides essential amino acids that your body needs for muscle repair and growth. This is especially important after exercise or during periods of calorie restriction.
Potassium for Heart Health
With 237mg of potassium per serving, tofu helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Tofu can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of tofu and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half portion (63g) | 72 | 1.8g | 7.5g | 4.5g |
| Small serving (94g) | 108 | 2.6g | 11.2g | 6.8g |
| Regular serving (126g) | 144 | 3.5g | 15.0g | 9.0g |
| Medium serving (158g) | 180 | 4.4g | 18.8g | 11.2g |
| Large serving (189g) | 216 | 5.2g | 22.5g | 13.5g |
| Double serving (252g) | 288 | 7.0g | 30.0g | 18.0g |
Is Tofu Good for Weight Loss?
Tofu at 144 calories per 1/2 cup (126g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. The high protein content (15g) makes it particularly useful during weight loss, as protein helps preserve muscle mass and boosts metabolism. Rather than eliminating tofu from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Tofu and Popular Diets
How tofu fits into common eating plans:
Frequently Asked Questions
How many calories in tofu?
Tofu (1/2 cup (126g)) contains approximately 144 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is tofu good for weight loss?
Tofu can fit into a weight loss diet with portion awareness. At 144 calories per 1/2 cup (126g), it provides nutritional value and good protein for satiety. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How much protein does tofu have?
Tofu provides 15g of protein per 1/2 cup (126g). This accounts for a significant portion of the recommended daily protein intake (46-56g for most adults). As a plant protein, pairing it with grains creates a complete amino acid profile.
How should I prepare tofu for the healthiest option?
Grilling, baking, broiling, or air-frying tofu are the healthiest cooking methods as they require little to no added fat. Avoid deep-frying, which can more than double the calorie content. Season with herbs and spices instead of heavy sauces to keep calories in check while maximizing flavor.
Track Tofu in Calory
Scan, search, or snap a photo. Calory makes logging tofu instant with AI-powered food recognition.