How many calories are in Tofu, Extra Firm?

A 100 g serving of Tofu, Extra Firm has 83 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Tofu, Extra Firm?

Per 100 g there are 10 g of protein — about 20% of the Daily Value (50 g).

How much fat and carbs are in Tofu, Extra Firm?

Per 100 g there are 5.3 g of fat and 1.2 g of carbohydrate, including 1 g of fiber.

What nutrients is Tofu, Extra Firm high in?

Per 100 g it notably contributes to your Daily Value for: Calcium (22% DV), Protein (20% DV), Iron (11% DV).

Legumes & Soy

Tofu, Extra Firm

USDA reference values for tofu, extra firm (per 100 g).

83kcalCalories

10gProtein

5.3gFat

1.2gCarbs

Protein, fat and carb balance

Share of calories from each macronutrient (per 100 g).

Protein 44.4%
Fat 52.6%
Carbs 3%

What this food is high in

22% Calcium 282 mg / 100 g 20% Protein 10 g / 100 g 11% Iron 2 mg / 100 g

Shown as percent of the Daily Value per 100 g.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Macronutrients
Protein	10 g	20%
Total Fat	5.3 g	7%
Saturated Fat	0.9 g	5%
Carbohydrate	1.2 g	<1%
Dietary Fiber	1 g	4%
Total Sugars	0.7 g	1%
Minerals
Sodium	4 mg	<1%
Potassium	130 mg	3%
Calcium	282 mg	22%
Iron	2 mg	11%
Magnesium	35 mg	8%
Vitamins
Vitamin C	0 mg	0%
Vitamin A	0 mcg	0%
Vitamin D	0 mcg	0%
Other
Cholesterol	0 mg	0%

* Percent of the Daily Value (Daily Value, based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Tofu, Extra Firm?: A 100 g serving of Tofu, Extra Firm has 83 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Tofu, Extra Firm?: Per 100 g there are 10 g of protein — about 20% of the Daily Value (50 g).
How much fat and carbs are in Tofu, Extra Firm?: Per 100 g there are 5.3 g of fat and 1.2 g of carbohydrate, including 1 g of fiber.
What nutrients is Tofu, Extra Firm high in?: Per 100 g it notably contributes to your Daily Value for: Calcium (22% DV), Protein (20% DV), Iron (11% DV).

Similar foods and comparisons

Bacon Bits, Meatless 476 kcal 32 g protein Bacon, Meatless 309 kcal 11.7 g protein Beans 47 kcal 1.8 g protein Beans, Adzuki 329 kcal 19.9 g protein Beans, Adzuki 128 kcal 7.5 g protein Beans, Adzuki 237 kcal 3.8 g protein

Compare Tofu, Extra Firm with: Bacon Bits, Meatless Bacon, Meatless Beans Beans, Adzuki

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.