Extra firm tofu calories, by the block and by the gram
Extra firm tofu has 83 calories per 100 g
Extra firm tofu has 83 calories and 10 g of protein per 100 g.
USDA's portion is a fifth of a block, 91 g and 76 calories. That makes a whole block 455 g and 378 calories. Blocks differ in size, so check the weight on your package.
USDA FoodData Central. Tofu, extra firm, prepared with nigari. Source checked September 29, 2026.
A block, a cup of cubes and a piece of fried tofu
Soft tofu is listed by the cup. A cup of half-inch cubes weighs 248 g and has 151 calories.
USDA's piece of fried tofu weighs 13 g and has 35 calories, and an ounce of it has 77.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| A fifth of a block of extra firm tofu | 91 g | 76 | 9.1 | 1.1 | 4.8 | 0.9 | 0.6 | 3.6 | 0 | USDA portion, a fifth of a block |
| 1 block of extra firm tofu | 455 g | 378 | 45.4 | 5.4 | 23.9 | 4.5 | 3.2 | 18.2 | 0 | 1 block, computed from USDA's fifth of a block |
| Half a cup of firm tofu | 126 g | 98 | 11.4 | 3.6 | 5.3 | 1.1 | 0.8 | 15.1 | 0 | USDA portion, half a cup |
| 1 cup of soft tofu cubes | 248 g | 151 | 17.8 | 2.9 | 9.2 | 0.5 | 1.7 | 19.8 | 0 | USDA portion, 1 cup, 1/2 inch cubes |
| 1 piece of fried tofu | 13 g | 35 | 2.4 | 1.2 | 2.6 | 0.5 | 0.4 | 2.1 | 0 | USDA portion, 1 piece |
| 1 oz fried tofu | 28.35 g | 77 | 5.3 | 2.5 | 5.7 | 1.1 | 0.8 | 4.5 | 0 | USDA portion, 1 oz |
USDA FoodData Central. Tofu, extra firm, prepared with nigari. USDA FoodData Central. Tofu, firm, prepared with calcium sulfate and magnesium chloride, nigari. USDA FoodData Central. Tofu, soft, prepared with calcium sulfate and magnesium chloride, nigari. USDA FoodData Central. Tofu, fried. Source checked September 29, 2026.
Protein, fat and carbs in a fifth of a block
A fifth of a block of extra firm tofu has 9.1 g of protein, 4.8 g of fat and 1.1 g of carbs.
Comparing protein foods? Chicken breast, salmon, eggs and ground beef each have a page, and the full list of calorie references has more.
| Nutrient | A fifth of a block of extra firm tofu | Per 100 g |
|---|---|---|
| Calories | 76 kcal | 83 kcal |
| Protein | 9.1 g | 10 g |
| Carbs | 1.1 g | 1.2 g |
| Fat | 4.8 g | 5.3 g |
| Fiber | 0.9 g | 1 g |
| Sugar | 0.6 g | 0.7 g |
| Sodium | 3.6 mg | 4 mg |
- Calories in chicken breast
- Calories in salmon
- Calories in eggs
- Calories in ground beef
- All calorie references
USDA FoodData Central. Tofu, extra firm, prepared with nigari. Source checked September 29, 2026.
Extra firm, firm, soft and fried tofu
Per 100 g, extra firm tofu has 83 calories, firm has 78 and soft has 61. Protein follows the same order, 10 g, 9 g and 7.2 g.
Fried tofu is much higher, with 270 calories and 20.2 g of fat per 100 g.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Extra firm tofu | 100 g | 83 | 10 | 1.2 | 5.3 | 1 | 0.7 | 4 | 0 |
| Firm tofu | 100 g | 78 | 9 | 2.9 | 4.2 | 0.9 | 0.6 | 12 | 0 |
| Soft tofu | 100 g | 61 | 7.2 | 1.2 | 3.7 | 0.2 | 0.7 | 8 | 0 |
| Fried tofu | 100 g | 270 | 18.8 | 8.9 | 20.2 | 3.9 | 2.7 | 16 | 0 |
USDA FoodData Central. Tofu, extra firm, prepared with nigari. USDA FoodData Central. Tofu, firm, prepared with calcium sulfate and magnesium chloride, nigari. USDA FoodData Central. Tofu, soft, prepared with calcium sulfate and magnesium chloride, nigari. USDA FoodData Central. Tofu, fried. Source checked September 29, 2026.
Weigh the tofu you cut off the block
Cut what you need, weigh it and enter the grams below. The calculator uses extra firm tofu, 83 calories per 100 g.
Stir-fried with oil and sauce? Tell TrueCal what went in the pan and review its estimate.
91 g has about 75.5 calories.
USDA FoodData Central. Tofu, extra firm, prepared with nigari. Source checked September 29, 2026.
How much protein is in a block of tofu?
Going by USDA's portion, a 455 g block of extra firm tofu has 45.4 g of protein. Blocks differ in size, so scale it to the weight on your package.
USDA FoodData Central. Tofu, extra firm, prepared with nigari. Source checked September 29, 2026.
How many calories are in half a cup of tofu?
USDA lists half a cup only for firm tofu, 126 g and 98 calories. Its extra firm record has no cup measure.
USDA FoodData Central. Tofu, extra firm, prepared with nigari. USDA FoodData Central. Tofu, firm, prepared with calcium sulfate and magnesium chloride, nigari. Source checked September 29, 2026.
Log the portion you ate
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USDA FoodData Central. Tofu, extra firm, prepared with nigari. USDA FoodData Central. Tofu, firm, prepared with calcium sulfate and magnesium chloride, nigari. USDA FoodData Central. Tofu, soft, prepared with calcium sulfate and magnesium chloride, nigari. USDA FoodData Central. Tofu, fried. Source checked September 29, 2026.