How Many Calories in Tofu?
126g (jumatate pachet/cana cuburi) = 181 kcal
Nutritional Values per 100g
Standard Serving
126g (jumatate pachet/cana cuburi) contains 181 calories.
Best time: Versatile at any meal - at lunch or dinner as the main protein source in bowls, stir-fries, or salads
Benefits
- ✓A complete plant-protein source (15.8g/100g), rare among plant-based foods
- ✓Calcium-set tofu (check the label) can provide about 350mg calcium/100g, comparable to dairy
- ✓Contains soy isoflavones, studied for possible cardiovascular and hormonal benefits
- ✓Free of lactose and cholesterol, suitable for vegans, vegetarians, and lactose-intolerant people
- ✓Its neutral texture absorbs flavors from marinades and seasonings, making it versatile in many dishes
Considerations
- !Not all tofu is calcium-set - check the label (calcium sulfate) if you want the calcium benefit
- !Some people are sensitive or allergic to soy - check your individual tolerance
- !Soft/silken tofu has a slightly different texture and nutrition profile than firm tofu - the values above are for firm tofu
FitAzi Tip
FitAzi recommends firm tofu as a meat alternative for vegetarian or vegan meals - 150g provides about 24g of complete protein for only 216 calories, an excellent ratio for muscle-building goals.
Frequently Asked Questions
100g of firm tofu has 144 calories, with 15.8g protein, 2.8g carbs, and 8.7g fat. It's one of the most complete plant protein sources.
It depends on the coagulant used - tofu set with calcium sulfate can have about 350mg of calcium per 100g, comparable to milk, while tofu set with nigari (magnesium chloride) has much less. Check the label to confirm.
Yes, firm tofu provides about 16g of complete protein per 100g, with all the essential amino acids needed for muscle protein synthesis, making it a solid choice for vegetarians and vegans aiming to build muscle.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.