Tofu (Firm): Carbs, Protein, Fat & Calories
One serving of tofu, firm (½ cup (126 g)) has 3.5 g carbs (0.6 g net), 21.8 g protein, 11 g fat and 181 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
Tofu (Firm) by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| ½ cup (126 g) | 181 | 3.5 g | 0.6 g | 21.8 g | 11 g |
| 3 oz (85 g) | 122 | 2.4 g | 0.4 g | 14.7 g | 7.4 g |
| 1 oz (28 g) | 41 | 0.8 g | 0.1 g | 4.9 g | 2.5 g |
| 100 g | 144 | 2.8 g | 0.5 g | 17.3 g | 8.7 g |
Key facts
- 7% of its calories come from carbs, 44% from protein and 49% from fat — it is mainly a fat food.
- Among the 12 foods in Eggs, Dairy & Plant Protein, it ranks #5 of 12 for protein per calorie.
- To get 30 g of protein you need about 173 g (6.1 oz) — 250 calories.
- One serving (½ cup, 126 g) has 1.6 g saturated fat — 8% of the daily value.
- With 2.9 g fiber per serving (½ cup, 126 g), it is a good source of fiber (10%+ DV).
Compare with other eggs, dairy & plant protein (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| Egg (Whole) | 143 | 0.7 g | 0.7 g | 12.6 g | 9.5 g |
| Egg White | 52 | 0.7 g | 0.7 g | 10.9 g | 0.2 g |
| Milk (Whole) | 61 | 4.8 g | 4.8 g | 3.2 g | 3.3 g |
| Milk (2%) | 50 | 4.8 g | 4.8 g | 3.3 g | 2 g |
| Greek Yogurt (Plain Nonfat) | 59 | 3.6 g | 3.6 g | 10.2 g | 0.4 g |
| Yogurt / Curd (Plain Whole Milk) | 61 | 4.7 g | 4.7 g | 3.5 g | 3.3 g |
| Cottage Cheese (2%) | 84 | 4.3 g | 4.3 g | 11 g | 2.3 g |
| Cheddar Cheese | 403 | 1.3 g | 1.3 g | 24.9 g | 33 g |
| Mozzarella (Part-skim) | 254 | 2.8 g | 2.8 g | 24.3 g | 15.9 g |
| Paneer | 321 | 3.6 g | 3.6 g | 25 g | 25 g |
| Tofu (Firm) | 144 | 2.8 g | 0.5 g | 17.3 g | 8.7 g |
| Whey Protein Powder (typical) | 400 | 10 g | 10 g | 80 g | 5 g |
Frequently asked questions
How many carbs are in tofu, firm?
One serving of tofu, firm (½ cup, 126 g) has 3.5 g of carbohydrate, including 2.9 g of fiber, so 0.6 g net carbs. Per 100 g it has 2.8 g carbs (0.5 g net).
How much protein is in tofu, firm?
One serving of tofu, firm (½ cup, 126 g) has 21.8 g of protein (44% of the daily value). Per 100 g it has 17.3 g of protein.
How much fat and how many calories are in tofu, firm?
One serving of tofu, firm (½ cup, 126 g) has 181 calories and 11 g of fat, of which 1.6 g is saturated. Per 100 g: 144 calories and 8.7 g fat.
Is tofu, firm keto-friendly?
Yes — tofu, firm has only 0.5 g net carbs per 100 g, which fits easily into a keto limit of 20–50 g net carbs a day.
Is tofu, firm a good source of protein?
Yes. One serving of tofu, firm (½ cup, 126 g) provides 21.8 g protein — over 20% of the daily value, so it counts as “high in protein”. It gives 12 g protein per 100 calories.
Calculators
- Carb Counter — add tofu, firm to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.