Tofu Nutrition Facts: Calories, Macros & Health Benefits

Summary: One serving (113g / 4 oz) of tofu contains 102 calories, 11.3g protein, 2.3g carbs, and 5.7g fat. Tofu is a good source of calcium, iron, zinc.

How Many Calories Are in Tofu?

One serving (113g / 4 oz) of tofu contains 102 calories. Here’s the complete nutrition breakdown:

Tofu Nutrition Facts

Is Tofu Good for You?

Yes. Tofu is an excellent plant-based protein source with 11.3g per 4oz serving (23% daily value) and provides 30% of your daily calcium requirement. It’s low in calories (102 per serving), contains zero cholesterol, and has a low glycemic index of 15, making it beneficial for weight management and heart health.

Key Health Benefits of Tofu

• Complete Protein Source – Tofu contains all nine essential amino acids and delivers 11.3g of protein per 4oz serving, making it ideal for muscle maintenance and recovery in vegetarian and vegan diets.

• Excellent Calcium Content – One serving provides 395.5mg of calcium (30% daily value), supporting bone health and density—particularly important for those who avoid dairy products.

• Heart-Healthy Profile – Tofu is cholesterol-free with minimal saturated fat (0.79g per serving) and low sodium (11.3mg), supporting cardiovascular health and helping reduce heart disease risk factors.

• Supports Weight Management – At just 102 calories per serving with high protein content, tofu promotes satiety and muscle retention during weight loss while maintaining a low glycemic index of 15.

• Rich in Iron and Minerals – Tofu provides 2.3mg of iron (13% daily value) and 1.1mg of zinc (10% daily value), supporting energy production and immune function, with additional magnesium for metabolic health.

Tofu vs Chicken Breast

Tofu and chicken breast are both excellent protein sources, but they serve different dietary needs. Chicken breast provides slightly more protein per serving and is richer in B vitamins, while tofu offers significantly more calcium, contains zero cholesterol, and is naturally plant-based. Both are low-calorie options, though chicken is higher in calories and fat, whereas tofu is keto-friendly with minimal carbohydrates.

Frequently Asked Questions

How many calories are in tofu?

A standard 4oz (113g) serving of tofu contains 102 calories, making it a low-calorie protein option suitable for weight loss and calorie-controlled diets.

Is tofu good for weight loss?

Yes. Tofu is low in calories (102 per serving), high in protein (11.3g) to promote satiety, and has a very low glycemic index of 15, helping prevent blood sugar spikes and supporting sustainable weight management.

Is tofu high in protein?

Yes. Tofu provides 11.3g of protein per 4oz serving (23% daily value), with all nine essential amino acids, making it an effective protein source for muscle building and recovery, especially for vegetarians and vegans.

Does tofu have calcium?

Yes. Tofu is exceptionally high in calcium, providing 395.5mg per 4oz serving (30% daily value)—often more than a glass of milk—making it an excellent dairy-free option for bone health.

Can you eat tofu on a keto diet?

Yes. Tofu is keto-friendly with only 2.3g net carbohydrates per 4oz serving, 11.3g protein, and 5.7g fat, making it a suitable protein source for those following a ketogenic diet.

How to Track Tofu Nutrition with Gram

The Gram app makes tracking tofu nutrition simple with AI-powered food recognition that identifies tofu dishes instantly, whether raw, fried, or prepared in recipes. Get detailed nutrient breakdowns including protein, calcium, and iron content to monitor your intake against daily goals. This makes it easy to ensure you’re getting adequate protein and minerals while managing calories for your health objectives.

Nutrition data sourced from USDA FoodData Central. Track tofu and thousands of other foods with the Gram app.