Firm tofu calories and protein
A half cup of firm tofu (126 g) has 98 calories, with 11.4 g of protein, 5.3 g of fat, and 3.6 g of carbs.
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Firm tofu is a specific reference
This is firm tofu made with calcium sulfate and magnesium chloride, also called nigari. Firmness, water content and ingredients vary by product, so use your package’s label when available.
The half cup is a USDA reference portion. A block is not a fixed size. Weigh your portion and count added oil, breading or sauce separately.
Tofu or edamame?
This firm tofu has 9 g of protein and 78 calories per 100 g. Prepared edamame has 11.9 g of protein and 121 calories at the same edible weight.
Common questions
Can I use this for silken tofu?
Use a silken-tofu entry or its package label. Firmness is part of this reference, and different tofu products can have different values.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Firm tofu compared with other plant protein foods
Of these five foods, protein per 100 calories is highest in firm tofu (11.6 g) and lowest in cooked chickpeas (5.4 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Firm tofuThis page1/2 cup (126 g) | 98 | 11.4 g | 5.3 g | 3.6 g | 2.5 g | 11.6 g |
| Prepared edamame1 cup (155 g) | 188 | 18.5 g | 8.1 g | 13.8 g | 5.8 g | 9.8 g |
| Cooked lentils1 cup (198 g) | 230 | 17.9 g | 0.8 g | 39.9 g | 24.2 g | 7.8 g |
| Cooked black beans1 cup (172 g) | 227 | 15.2 g | 0.9 g | 40.8 g | 25.8 g | 6.7 g |
| Cooked chickpeas1 cup (164 g) | 269 | 14.5 g | 4.2 g | 45 g | 32.5 g | 5.4 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Firm tofu, nutrition information. fdc.nal.usda.gov/food-details/172448/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Prepared edamame, nutrition information. fdc.nal.usda.gov/food-details/168411/nutrients. Checked November 2026.
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