Is Tofu Low Calorie?
This plant-based protein in the form of condensed soy milk may be able to help support your weight loss goals.
Tofu has often been written off as a bland “diet food” with an unappealing texture. But is it worth adding to your own plate, and is tofu low calorie? In reality, this superfood is packed with nutrients and it’s low in calories, especially for the amount of protein it delivers.
Don’t let the fact that it’s flavorless turn you off either — think of it as a blank canvas to work with. You can add this plant-based protein to salads or easily incorporate it into your favorite meals for a nutritious boost. Here’s why this low-calorie food should be high on your list of proteins.
TL;DR
Yes, tofu is low in calories — especially for the protein it delivers. Firm tofu has about 144 calories per 100 grams, and silken tofu has even fewer, at roughly 55 to 75. Add 17 grams of protein per 100 grams, and tofu is one of the more filling low-calorie foods you can keep on hand.
Key Takeaways
Key Takeaways
- If you’re wondering is tofu low calorie, yes, it really is. Firm tofu contains around 144 calories per 100g and packs 17.3g of protein.
- Tofu comes in different firmness levels. The firmer the tofu, the higher the calories and protein, because firmness comes from squeezing out water.
- Silken tofu is the lowest-calorie style, at roughly 55–75 calories per 100 grams.
- Tofu is a complete plant protein, making it a great nutrient-dense option that puts it head and shoulders above most low-calorie foods.
What the Research Says About Tofu and Calories
Tofu is a plant-based protein made of condensed soy milk. You may notice your tofu also contains nigari, which is a coagulant that helps tofu keep its shape. Sometimes, calcium is used. It also comes in a range of firmnesses, which affect calorie and protein counts.
Silken tofu, which has a custardlike texture, is the lowest-calorie option because it is unpressed and contains the highest water content. Firm and extra firm tofu contain the least amount of water and the highest calories and protein, and typically are pressed into solid white blocks. In other words, the chewier the tofu, the more nutrition is packed into each bite. Because of the texture, firmer tofu is typically easier to cook with and crisps up for a light, delicious taste.
The brand you choose and how it’s pressed will also cause nutritionals to vary, but here’s what you can expect from different tofu. Firm and extra-firm tofu come in around 144 calories per 100g, according to the USDA. Silken tofu runs lower, at roughly 55 to 75 calories per 100g, depending on water content. Tofu is high in protein, and the firmer it is, the higher the macronutrient value per serving. Firm will give you 17.3g of protein per 100g serving, while silken tofu provides about 5 to 8 grams.
Not only is tofu low in calories, but it’s also a complete protein, which means it contains all nine essential amino acids your body needs. A 100-gram serving packs in 53 percent of your daily value (DV) of calcium and 51 percent DV of manganese, both essential for protecting bone health. You’ll also get 18 percent DV of vitamin A, 42 percent DV of copper, and more.
Aside from being a filling, low-calorie option, soy has a host of other health benefits. A 2019 meta-analysis of 46 studies in the Journal of Nutrition found that eating soy protein lowered LDL (bad) cholesterol by 3 to 4 percent. And a 2023 meta-analysis of 29 studies in Nutrients linked higher soy intake to a lower risk of heart disease and type 2 diabetes — with about 27 grams of tofu a day tied to an 18 percent lower risk of cardiovascular disease.
That’s not all. Compared to other protein sources, tofu contains additional vital nutrients, making it a nutritious food to add to your plate if weight loss is your goal, says Theresa DeLorenzo, RD, founder of Nutrition for Optimal Performance. Nutrients in tofu, including calcium, iron, and vitamin B5, help your body break down carbs and fat and turn them into energy.
Why Tofu’s Calorie Count Is So Low (and What Bumps It Up)
Tofu is so low-calorie because it’s mostly water and soy protein. Silken tofu is watery and lighter — and also lowest on calories. Calories in tofu increase either as you remove water, which is why firmer styles are more calorie-dense (and higher protein), or until fat is added during cooking.
While tofu’s calorie count on the label is low, remember that’s only the starting point. How it’s cooked can move the number a lot. Simple cooking methods like using an air fryer or lightly seasoning it before baking will help keep tofu calories low.
How to Eat Tofu to Keep It Low Calorie
If you’re new to tofu, you should first know there are a few textures to choose from, which will yield different results and support different health goals. For example, silken tofu contains the fewest calories while extra-firm offers the most protein per calorie. While flavorless, it’s easier than you think to make the plant-based protein tasty. DeLorenzo reminds her clients who cringe when she mentions tofu that it takes on the flavor of whatever you cook with, so it’s easy to integrate into your favorite recipes.
There’s a bit of a learning curve when cooking tofu, but a few simple tweaks will help you avoid a soggy, unappealing result. Pressing the tofu between two plates before cooking will help remove any fluids, allowing it to crisp up while cooking. For extra-crispy tofu, DeLorenzo suggests leaving the tofu between two plates in the refrigerator while you prep the rest of your food.
Keep it light by baking, air-frying, grilling, or adding to soups or stir-frys. DeLorenzo likes to prepare tofu by slicing it into French fry shapes, coating it in olive oil, salt, pepper, and garlic and cooking it in the air fryer. “I also love tofu salad,” she says. “Dice up the tofu and mix with an olive-oil-based mayonnaise and mustard. No cooking needed.”
Cooking methods like deep-frying, or cooking in heavy oil or with sugary sauces will adds calories, so if low-calorie meals are your goal, steer clear of these methods. Pairing tofu with vegetables and whole grains provides a filling, lower-calorie meal.
How Tofu Compares to Other Proteins
While tofu is cholesterol-free and supplies some fiber, animal proteins are more protein-dense per ounce.
| Food Source (100 g) | Calories | Protein (g) | Fat (g) |
| Firm, calcium set tofu | 144 | 17 | 8.7 |
| Chicken breast | 165 | 31 | 3.6 |
| 97% Lean Ground Beef | 143 | 27 | 4 |
| Eggs | 143 | 12.6 | 9.5 |
Values are based on USDA FoodData Central. Nutrition values may vary based on preparation.
Eating a variety of protein sources will help keep your diet well-rounded, there’s no need to choose just one.
Frequently Asked Questions
Yes, tofu is good for weight loss. The plant-based protein is low in calories but is overall nutrient-dense, which will help keep you full.
Exact calories in a block of tofu will vary based on serving size, firmness, and how the tofu is prepared and seasoned. A 100g serving of firm tofu has around 144 calories. A 14-oz block of Woodstock organic firm tofu contains about 315 calories, and a 14-oz block of Nasoya organic extra firm tofu has about 405 calories.
Yes, tofu is lower in calories than chicken. However, both chicken and tofu are good sources of lean protein.
There’s a long-running worry that soy raises estrogen or breast cancer risk, but the research doesn’t bear that out. The phytoestrogens in soy are plant compounds much weaker than the estrogen your body makes, and they don’t act the same way. A major European safety review found soy doesn’t raise breast or thyroid risk — and moderate tofu may even help. If you have an estrogen-sensitive condition, check with your doctor.
No, tofu won’t make you gain weight on its own. It’s low in calories and high in protein, which helps you feel full on fewer calories. What can bump up the calories is how it’s prepared — deep-frying or heavy, sugary sauces add up fast, so lean on baking, air-frying, or grilling if weight loss is your goal.
Bottom Line on Tofu and Calories
Tofu seems light, and is low-calorie, but the plant-based protein packs a big — and filling — punch. It’s a standout option for those looking for a low-calorie protein that will actually keep you full. This low-calorie complete protein is easy to add into recipes, as it takes on the flavor of your favorite dish. Keep in mind the type of tofu you choose and the way it’s prepared will impact the calorie count.
If you are interested in building a diet plan with a calorie deficit, it’s important to work with a dietitian to ensure you’re getting proper nutrients. And it’s best to check with your doctor before making a major dietary change.
Experts Who Contributed
- Lauren Keary, NASM-CNC, reviewed this article for accuracy.
- Jordan Smith, an ISSA certified running coach, wrote this article.
- Theresa DeLorenzo, RD, founder of Nutrition for Optimal Performance contributed expertise to this article.
