Tofu is not high in calories. Regular tofu contains about 76 calories per 100 grams, making it one of the lowest-calorie protein sources available. Even firm tofu, which is denser, comes in around 144 calories per 100 grams. For comparison, the same amount of roasted chicken provides 239 calories.
Calories by Tofu Type
Not all tofu is created equal. The more water a block of tofu contains, the fewer calories it has. Silken and soft tofu sit at the low end, around 55 to 76 calories per 100 grams. Firm and extra-firm varieties are pressed to remove more liquid, concentrating the protein and fat into a denser block. Extra-firm tofu lands closer to 144 calories per 100 grams.
That range matters because your choice of tofu depends on how you cook it. Silken tofu works in smoothies, soups, and desserts. Extra-firm holds up to stir-frying and grilling. Even at the high end, though, tofu remains a low-calorie food relative to most protein sources.
Where the Calories Come From
Tofu’s calories split primarily between protein and fat, with very little coming from carbohydrates. In a typical serving of about 80 calories, you get roughly 9 grams of protein, 5 grams of fat, and under 2 grams of carbohydrate. That protein-to-calorie ratio is what makes tofu useful for people trying to keep calories low while hitting their protein needs.
The fat in tofu is mostly unsaturated. Because tofu is made from soybeans and water, it contains no cholesterol and very little saturated fat. This is a meaningful difference from animal proteins, where a significant portion of the calorie load often comes from saturated fat.
How Tofu Compares to Other Proteins
Calorie for calorie, tofu delivers less protein than chicken or eggs, but it also carries far fewer total calories. A 100-gram portion of roasted chicken has 239 calories and 27 grams of protein. The same amount of firm tofu has 144 calories and about 17 grams of protein. You get roughly 63% of the protein for 60% of the calories.
Where tofu really stands out is when you compare it to higher-fat proteins like ground beef, sausage, or cheese. A 100-gram serving of cheddar cheese runs over 400 calories. Tofu gives you a comparable amount of protein for a fraction of the energy. If your goal is to eat satisfying meals without overshooting your calorie budget, swapping tofu into dishes that would otherwise use fattier proteins can make a noticeable difference over time.
Tofu, Satiety, and Weight Management
Low calorie counts only help with weight management if the food actually fills you up. On that front, tofu performs surprisingly well. A randomized crossover study published in the journal Nutrients compared a tofu-based meal to an energy-matched processed meat and cheese meal in three groups of men: healthy, obese, and those with type 2 diabetes. Both meals contained roughly 514 calories and were matched for protein, fat, and carbohydrate content.
The tofu meal produced greater feelings of fullness across all three groups. Healthy men reported 25% higher satiety after eating the plant-based meal. Obese men reported about 19% higher satiety, and men with diabetes reported 9% higher satiety. The tofu meal also triggered a stronger release of gut hormones involved in appetite regulation, including one that slows digestion and another that signals fullness to the brain.
This suggests that tofu’s benefits go beyond its calorie count. Something about the meal’s composition, likely its fiber and plant protein structure, keeps you feeling satisfied longer than an equivalent amount of animal protein.
What Actually Adds the Calories
Plain tofu is low in calories, but the way you prepare it can change that quickly. Deep-frying tofu roughly doubles or triples its calorie content because the spongy texture absorbs oil. Sweet marinades, thick peanut sauces, and heavy coconut-based curries all add calories that have nothing to do with the tofu itself.
If you want to keep a tofu dish low-calorie, baking, grilling, air-frying, or pan-searing with a small amount of oil are your best options. Press extra-firm tofu before cooking to remove excess water, which helps it crisp up without needing as much fat. A light soy-based or citrus marinade adds flavor with minimal calories. The tofu itself is doing you a favor on the calorie front. The real variable is everything you add to it.