Tofu, firm, raw: Nutrition Facts
Generic food Raw Beans and Legumes
Tofu, firm, raw contains 144 kcal per 100 g. A typical serving of 0.25 block (81 g) provides about 117 kcal.
Roughly 49% of its calories come from fat, with 44% from protein and 7% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 53% of the Daily Value for calcium, 51% of the Daily Value for manganese and 42% of the Daily Value for copper.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 144 kcal | |
| Total fat ? | 8.7 g | 11% |
| Saturated fat ? | 1.3 g | 6% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 14 mg | 0.6% |
| Total carbohydrates C | 2.8 g | 1% |
| Dietary fiber I | 2.3 g | 8% |
| Total sugars | not reported | |
| Protein ? | 17.3 g | 35% |
| Vitamin C ? | 0.2 mg | 0.2% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.16 mg | 13% |
| Riboflavin (B2) ? | 0.1 mg | 8% |
| Niacin (B3) ? | 0.38 mg | 2% |
| Pantothenic acid (B5) ? | 0.13 mg | 3% |
| Vitamin B6 ? | 0.092 mg | 5% |
| Folate (B9) C | 29 µg | 7% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 683 mg | 53% |
| Iron I | 2.7 mg | 15% |
| Magnesium ? | 58 mg | 14% |
| Phosphorus ? | 190 mg | 15% |
| Potassium ? | 237 mg | 5% |
| Zinc ? | 1.6 mg | 14% |
| Copper ? | 0.38 mg | 42% |
| Manganese ? | 1.2 mg | 51% |
| Selenium I | 17.4 µg | 32% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 44%
- Carbohydrates 7%
- Fat 49%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein17.3 gabove the median for legumes and legume products (median 8.9 g)
- Fiber2.3 gbelow the median for legumes and legume products (median 5.3 g)
- Fat8.7 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat1.3 gin the top quarter of legumes and legume products (median 0.21 g)
- Sodium14 mgbelow the median for legumes and legume products (median 41 mg)
- Protein per 100 kcal12 gprotein density, useful for comparing foods with different calorie levels
- Water69.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 1.9 g |
|---|---|
| Polyunsaturated fat ? | 4.9 g |
Amino acids (18)
| Tryptophan C | 0.24 g |
|---|---|
| Threonine C | 0.79 g |
| Isoleucine C | 0.85 g |
| Leucine C | 1.4 g |
| Lysine C | 0.88 g |
| Methionine C | 0.21 g |
| Cystine C | 0.057 g |
| Phenylalanine C | 0.84 g |
| Tyrosine C | 0.7 g |
| Valine C | 0.87 g |
| Arginine C | 1.4 g |
| Histidine C | 0.43 g |
| Alanine C | 0.77 g |
| Aspartic acid C | 2 g |
| Glutamic acid C | 3.3 g |
| Glycine C | 0.73 g |
| Proline C | 1.1 g |
| Serine C | 1 g |
Individual fatty acids (7)
| Linoleic acid (omega-6, 18:2) ? | 4.3 g |
|---|---|
| SFA 14:0 ? | 0.024 g |
| SFA 16:0 ? | 0.93 g |
| SFA 18:0 ? | 0.31 g |
| MUFA 18:1 ? | 1.9 g |
| PUFA 18:3 ? | 0.58 g |
| MUFA 16:1 ? | 0.024 g |
Carotenoids (1)
| Vitamin D (D2 + D3), International Units Z | 0 IU |
|---|
Other components (6)
| Water ? | 69.8 g |
|---|---|
| Ash ? | 1.4 g |
| Energy C | 603 kJ |
| Vitamin A, IU ? | 166 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 29 µg |
Other forms of Tofu
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 78 | 9 g | 2.9 g | 4.2 g |
| Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | 61 | 7.2 g | 1.2 g | 3.7 g |
| Tofu, dried-frozen (koyadofu) Dried or dry | 477 | 52.5 g | 10 g | 30.3 g |
| Tofu, fried Cooked | 270 | 18.8 g | 8.9 g | 20.2 g |
| Tofu, raw, regular, prepared with calcium sulfate Raw | 76 | 8.1 g | 1.9 g | 4.8 g |
| Tofu, salted and fermented (fuyu) | 116 | 8.9 g | 4.4 g | 8 g |
| Tofu, extra firm, prepared with nigari | 83 | 10 g | 1.2 g | 5.3 g |
| Tofu, hard, prepared with nigari | 145 | 12.7 g | 4.4 g | 10 g |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Dried or dry | 470 | 52.4 g | 8.3 g | 30.3 g |
| Tofu, fried, prepared with calcium sulfate Cooked | 270 | 18.8 g | 8.9 g | 20.2 g |
| Tofu, salted and fermented (fuyu), prepared with calcium sulfate | 116 | 8.2 g | 5.2 g | 8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Veggie burgers or soyburgers, unprepared Raw | 177 | 15.7 g | 14.3 g | 6.3 g |
| Luncheon slices, meatless | 189 | 17.8 g | 4.4 g | 11.1 g |
| Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm | 115 | 13.2 g | 2.2 g | 5.9 g |
| Vitasoy USA, Organic Nasoya Super Firm Cubed Tofu | 118 | 12.4 g | 2.8 g | 6.3 g |
| Tempeh | 192 | 20.3 g | 7.6 g | 10.8 g |
| Tempeh, cooked Cooked | 195 | 19.9 g | 7.6 g | 11.4 g |
| Vegetarian meatloaf or patties | 197 | 21 g | 8 g | 9 g |
| Meatballs, meatless | 197 | 21 g | 8 g | 9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Egg, whole, raw vs Tofu, firm, raw
Frequently asked questions
How many calories are in raw tofu?
100 g of raw tofu has 144 kcal. 0.25 block (81 g): about 117 kcal. 0.5 cup (126 g): about 181 kcal.
Is raw tofu high in protein?
Raw tofu contains 17.3 g of protein per 100 g (35% of the 50 g Daily Value), or 14 g in 0.25 block (81 g). About 44% of its calories come from protein. Compared with other legumes and legume products, that is above the median (median 8.9 g).
How many carbs are in raw tofu?
Raw tofu has 2.8 g of total carbohydrates per 100 g, including 2.3 g of fiber.
How much fat is in raw tofu?
Raw tofu contains 8.7 g of fat per 100 g, of which 1.3 g is saturated (6% of the Daily Value).
What vitamins and minerals does raw tofu contain?
Per 100 g, the most notable amounts relative to the Daily Value are calcium (53% DV), manganese (51% DV), copper (42% DV), selenium (32% DV) and phosphorus (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw tofu?
100 g contains 14 mg of sodium, 0.6% of the 2,300 mg Daily Value.
Does tofu have the same nutrition raw and dried or dry?
No. Per 100 g, tofu, firm, raw has 144 kcal, while tofu, dried-frozen (koyadofu) has 477 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172475. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Tofu, raw, firm, prepared with calcium sulfate". Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.