Tofu: Calories, Nutrition Facts, and Health Benefits (2026)

Tofu contains 181 calories per 1/2 cup firm (126 g), providing 19.9 g of protein, 2.9 g of fiber, and only 0.8 g of sugar. It is notable for its complete protein content and high calcium levels, offering 441 mg per serving.

This page explores the nutritional profile of tofu, focusing on its benefits and how it fits into various dietary goals. We will also examine its glycemic impact and compare it to other legumes.

Tofu Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the key nutrients found in tofu per 1/2 cup firm (126 g) and per 100 g.

Values are for 1/2 cup firm (126 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	181	144	9%
Protein	19.9 g	15.8 g	40%
Carbohydrates	3.5 g	2.8 g	1%
Fiber	2.9 g	2.3 g	10%
Sugar	0.8 g	0.6 g	-
Fat	11.0 g	8.7 g	14%
Vitamin C	0.3 mg	0.2 mg	0%
Potassium	299 mg	237 mg	6%
Calcium	441 mg	350 mg	34%
Iron	3.35 mg	2.66 mg	19%

About 7% of tofu calories come from carbohydrates, 41% from protein and 51% from fat.

Tofu by Health Goal

In this section, we evaluate how tofu rates against common dietary goals, including weight management and muscle building.

Goal	Rating	Why
Weight loss	Fair	181 calories per serving with 2.9 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 0.3 mg vitamin C (0% DV)
Digestion	Good	2.9 g fiber per serving supports regularity
Heart health	Good	Potassium (299 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (19.9 g) than most plant foods

Tofu and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Tofu has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Tofu Compares to Other Legumes

The comparison table highlights how tofu stacks up against other legumes in terms of nutritional content.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Tofu	144	15.8	2.3	2.8
Tempeh	192	20.3	1.4	7.6
Soybeans	173	16.6	6.0	9.9
Edamame	121	11.9	5.2	8.9

Tofu Myths, Checked

Tofu is highly processed junk , Misleading. Tofu is minimally processed curdled soy milk, much like cheese is made from dairy.

Tofu has no protein , False. Half a cup has about 16 g of complete protein.

How to Track Tofu

Legumes roughly double or triple in weight as they cook, so a cup of cooked tofu is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log tofu accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in half a cup of tofu?

A half cup of tofu contains 181 calories, making it a low-calorie option for meals while providing essential nutrients.

Is tofu good for weight loss?

Tofu can be beneficial for weight loss due to its high protein content of 19.9 g per serving, which helps promote satiety.

Can people with diabetes eat tofu?

People with diabetes can include tofu in their diet, as it has a low glycemic index of about 15, indicating minimal impact on blood sugar levels.

How much protein is in tofu?

Tofu is a great source of protein, offering 19.9 g per 1/2 cup serving, making it an excellent choice for vegetarians and vegans.

Is tofu high in sugar?

Tofu is low in sugar, containing only 0.8 g per serving, which makes it suitable for those monitoring their sugar intake.

Is tofu healthy?

Tofu is considered healthy, providing essential nutrients like calcium (441 mg) and iron (3.35 mg) while being low in calories.

Key Takeaways

• Tofu has 181 calories per 1/2 cup serving.
• It provides 19.9 g of protein, making it a complete protein source.
• Tofu contains only 0.8 g of sugar per serving.
• Each serving offers 441 mg of calcium, supporting bone health.
• It has a low glycemic index of about 15, suitable for blood sugar management.
• Tofu is low in carbs, with only 3.5 g per serving.