Calorie Chart / Cheeses / Tofu
How Many Calories Are in Tofu?
Calculation of the nutritional value & Recommended Dietary Intake of tofu
For g and a calorie requirement of kcal
| Calories 120 kcal | Proteins 12 g | Lipids 6.8 g | Carbohydrates 3.5 g |
| 6% | 16% | 10% | 1% |
Health benefits of tofu
Tofu - 100g
Calories 120 kcal
Proteins 11.5 g
Lipids 6.8 g
Carbohydrates 3.5 g
With around 120 calories per 100 g, tofu belongs to the moderate-calorie foods, which makes it attractive for people seeking to control daily calories without sacrificing satiety. Its 11.5 g of proteins support muscle maintenance, while the 6.8 g of lipids are mostly unsaturated, contributing only limited calories from fat.
Rich in calcium (when prepared with calcium sulfate), iron, magnesium, and phosphorus, tofu helps cover several micronutrient needs without a surge of calories. It also supplies B-group vitamins and is one of the few plant sources of all essential amino acids, offering good nutritional density per calories ingested.
Soy isoflavones contained in tofu are studied for their supposed antioxidant and cardio-protective effects; although research is ongoing, they add interest for anyone comparing the quality of calories in different proteins. Finally, because tofu is naturally gluten-free and lactose-free, it suits varied diets while keeping calories in check.
Tips for incorporating tofu into a balanced diet
To keep calories balanced at mealtime, combine tofu with abundant vegetables. A quick wok of tofu cubes, broccoli florets, and bell pepper needs little oil yet delivers flavor for few extra calories. Drizzle a light soy-ginger sauce instead of a sugary glaze to prevent hidden calories.
For a complete plate, pair grilled tofu with a portion of quinoa; the mix of cereals and legumes improves the amino-acid profile without exploding calories. Add raw vegetables and a teaspoon of vinaigrette rather than creamy dressings.
Craving a protein switch? Swap meat in a stir-fry recipe: replace the usual chicken breast with firm tofu, and you will cut saturated fat while keeping calories comparable. In burger form, marinated tofu can even replace a soy steak when you need variety but still watch calories.
For athletes increasing protein without surplus calories, blend silken tofu into a fruit smoothie with banana and strawberry; it thickens the drink and brings extra proteins while adding only moderate calories.
Frequently Asked Questions
- How many calories are in tofu?
- Tofu provides 120 kcal per 100 g.
- Is tofu low or high in calories compared with meat?
- With 120 calories per 100 g, tofu sits in the moderate-calorie range; lean meats like chicken breast average 110 calories, while fattier cuts can exceed 200 calories.
- Does cooking method change tofu calories?
- Boiling or steaming hardly changes calories, but frying can double calories because tofu absorbs oil; press it well and use non-stick pans to limit added calories.
- Is tofu suitable for weight-loss diets?
- Yes. Its moderate calories, high protein, and low sugars promote satiety; integrating it in place of higher-calorie proteins helps create a calorie deficit.
- How much tofu should I eat to reach 20 g of proteins without excessive calories?
- Roughly 175 g of tofu supplies 20 g protein for about 210 calories, a favorable protein-to-calorie ratio.
- Does marinating tofu add calories?
- Calorie impact depends on the marinade. Using herbs, soy sauce, and lemon adds negligible calories; sugary or oil-rich marinades can add 40–80 calories per serving.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
