Published by Saura ·
Firm tofu nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 154 kcal and 17.3 g protein. Reference food and preparation: plain firm tofu. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of firm tofu (plain firm tofu) supplies about 230 kcal, 25.9 g protein and 3.5 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Firm tofu: nutrition per 100 g and example portion
Reference preparation: plain firm tofu. The exact source name is “Tofu, firm, soya product” (Fineli food 35619). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 154 kcal | 230 kcal |
| Protein | 17.3 g | 25.9 g |
| Available carbohydrate (excludes fiber) | 0.5 g | 0.7 g |
| Fat | 8.7 g | 13.1 g |
| Saturated fat | 1.3 g | 1.9 g |
| Fiber | 2.3 g | 3.5 g |
How to weigh firm tofu
Use the drained block weight and the label for your tofu where possible. Firm tofu products vary in water content, coagulant and protein, so this Fineli record is one reference rather than a number for every brand. Silken tofu needs its own entry.
Calculate your own firm tofu portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 153.6 × 1.5 = 230.4 kcal, displayed as approximately 230 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as plain firm tofu; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Pressing removes water; frying adds oil. If you weigh tofu before pressing, use the original package basis and log the cooking additions. This table does not infer calcium from firmness because calcium depends partly on the coagulant and is outside this extract.
Meal ideas using firm tofu
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Bake tofu cubes and serve with rice and broccoli, recording marinade and oil.
- Crumble tofu into a tomato and pepper skillet served with rye bread.
Compare other beans, lentils and soy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Tempeh | plain tempeh reference | 201 kcal | 18.5 g | 4.3 g |
| Red lentils | red lentils, cooked | 101 kcal | 7.6 g | 1.9 g |
| Green peas | boiled green peas without salt | 85 kcal | 6.4 g | 3.5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Tempeh nutrition: calories, protein and portion sizesTempeh (plain): about 201 kcal and 18.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Red lentils nutrition: calories, protein and portion sizesRed lentils (cooked): about 101 kcal and 7.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Green peas nutrition: calories, protein and portion sizesGreen peas (cooked): about 85 kcal and 6.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Canned vs dried beans: compare drained and cooked portionsCompare canned and dried beans on the same cooked basis, understand drained weight, and calculate a batch without mixing dry and cooked entries.
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Frequently asked questions
How many calories are in 150 g of firm tofu?
This plain firm tofu reference supplies about 230 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of firm tofu matter?
Pressing removes water; frying adds oil. If you weigh tofu before pressing, use the original package basis and log the cooking additions. This table does not infer calcium from firmness because calcium depends partly on the coagulant and is outside this extract.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 35619: Tofu, firm, soya product
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 31249: Tempeh
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31225: Lentils, red, cooked
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 32147: Peas, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.