How many calories are in Tofu Firm (Raw)?

A 100g serving of Tofu Firm (Raw) has 144 calories. You'll also get 17.3g of protein per serving.

Is Tofu Firm (Raw) high in protein?

Tofu Firm (Raw) has 17.3g of protein per 100g, which is considered moderate. That means about 48% of its calories come from protein.

How much fat is in Tofu Firm (Raw)?

Tofu Firm (Raw) has 8.72g of total fat per 100g, which is considered moderate. Of that, 1.26g is saturated fat.

How many carbs are in Tofu Firm (Raw)?

Tofu Firm (Raw) contains 2.78g of carbohydrates per 100g, including 2.3g of fiber.

What are the macros for Tofu Firm (Raw)?

Per 100g, Tofu Firm (Raw) has 144 calories, 17.3g protein, 2.78g carbs, and 8.72g fat. It also provides 2.3g of fiber.

How many calories in 3 oz of Tofu Firm (Raw)?

A typical serving of Tofu Firm (Raw) (3 oz, 85g) has 122 calories and 14.7g of protein.

Is Tofu Firm (Raw) good for weight loss?

Tofu Firm (Raw) is a solid option if you're trying to lose weight. At just 144 calories with 17.3g of protein per 100g, it keeps you full without packing on the calories.

🫘

Tofu Firm (Raw)

Tofu, raw, firm, prepared with calcium sulfate

Per 100g, Tofu Firm (Raw) has 144 calories, 17.3g protein, 2.8g carbs, 8.7g fat, and 2.3g fiber.

Tofu Firm (Raw) has 144 calories per 100g with 17.3g of protein, 2.78g of carbohydrates, 8.72g of fat. It's packed with protein and rich in calcium.

Typical serving:

Source: FDA RACC - FDA RACC for tofu and tempeh is 85 g.

Calories

122kcal

Protein

15g

Carbs

2.4g

Fat

7.4g

✨Nutritional Highlights

💪

High-protein: 48% of calories come from protein (17.3g per 100g)

⭐

Excellent source of Calcium (53% DV), Manganese (51% DV), Copper (42% DV), Protein (35% DV)

🥑

Contains 8.72g of fat with only 14% saturated — a good balance of healthy fats for nutrient absorption and satiety

❤️

Very low sodium (14mg) — heart-friendly

🍽️Pairs Well With

🍚Add complex carbs for sustained energy

Rose Hips Wild (northern Plains Indians)Chokecherries Pitted (northern Plains Indians)Chokecherries Pitted (shoshone Bannock)

🍊Add vitamin C to boost iron absorption

Babyfood Gerber 2nd Foods Apple Acerola (west Indian Cherry)Acerola Juice

⚔️Compare Tofu Firm

Search any food to compare side-by-side

Quick picks

🥛vs Greek Yogurt (Nonfat, Plain)🥛vs Whole Milk 🫘vs Full Fat Soy Flour 🥜vs Pumpkin and Squash Seeds

CompassExplore Similar Nutrition Goals

Jump to broader pages related to tofu firm and the nutrition traits people usually care about next.

High Calcium Foods

Compare foods that contribute more calcium for bone and muscle support.

More Legumes and Legume Products

Browse similar foods from the legumes and legume products category.

High Protein Foods

Compare this food with other high-protein options for muscle gain, satiety, and recovery.

Foods Highest in Protein

See where the strongest protein sources sit on the full per-100g leaderboard.

📊Complete Nutrition Information

Nutrient	Amount	% Daily Value

Calories	144kcal	7%
Protein	17g	35%
Total Fat	8.7g	11%
Saturated Fat	1.3g	6%
Trans Fat	0g	—
Cholesterol	0mg	0%
Carbohydrates	2.8g	1%
Dietary Fiber	2.3g	8%

⚖️Common Serving Sizes

3 oz

85g

122kcal

14.7gprotein

0.5 undetermined

126g

181kcal

21.8gprotein

0.25 undetermined

81g

117kcal

14gprotein

📰Related Articles

🦴Rich in Calcium

15 Calcium-Rich Foods Beyond Just Milk

🫀Low sodium

15 Low Sodium Foods for Heart Health

🥩Low carb

15 Low Carb Foods That Keep You Full

❓Frequently Asked Questions

How many calories are in Tofu Firm (Raw)?: A 100g serving of Tofu Firm (Raw) has 144 calories. You'll also get 17.3g of protein per serving.
Is Tofu Firm (Raw) high in protein?: Tofu Firm (Raw) has 17.3g of protein per 100g, which is considered moderate. That means about 48% of its calories come from protein.
How much fat is in Tofu Firm (Raw)?: Tofu Firm (Raw) has 8.72g of total fat per 100g, which is considered moderate. Of that, 1.26g is saturated fat.
How many carbs are in Tofu Firm (Raw)?: Tofu Firm (Raw) contains 2.78g of carbohydrates per 100g, including 2.3g of fiber.
What are the macros for Tofu Firm (Raw)?: Per 100g, Tofu Firm (Raw) has 144 calories, 17.3g protein, 2.78g carbs, and 8.72g fat. It also provides 2.3g of fiber.
How many calories in 3 oz of Tofu Firm (Raw)?: A typical serving of Tofu Firm (Raw) (3 oz, 85g) has 122 calories and 14.7g of protein.
Is Tofu Firm (Raw) good for weight loss?: Tofu Firm (Raw) is a solid option if you're trying to lose weight. At just 144 calories with 17.3g of protein per 100g, it keeps you full without packing on the calories.