Tofu Macros: The Complete Nutrition Guide

Tofu is the cornerstone of plant-based protein. Made from soybeans, this versatile food delivers complete protein with minimal carbs and moderate fat. Whether you’re vegan, vegetarian, or simply looking to diversify your protein sources, understanding tofu macros helps you make the most of this nutritional powerhouse.

Quick Macro Summary

Per 100g (firm tofu, raw):

Macro	Amount
Calories	144 kcal
Protein	17g
Carbohydrates	3g
Fat	9g
Fiber	2g

Per typical serving (½ block / 126g):

Macro	Amount
Calories	181 kcal
Protein	21g
Carbohydrates	4g
Fat	11g
Fiber	2.5g

Detailed Nutritional Breakdown

Protein Quality

Tofu provides 17g of complete protein per 100g — one of the few plant foods with all nine essential amino acids. Key points:

• Complete protein: Contains all essential amino acids
• PDCAAS score: 0.91-1.0 (comparable to animal proteins)
• Leucine content: 1.3g per 100g (supports muscle synthesis)
• Digestibility: Highly digestible when cooked

For vegans and vegetarians, tofu is a protein cornerstone that rivals animal sources in quality.

Fat Profile

Tofu’s fat (9g per 100g) is predominantly healthy:

Fat Type	Amount per 100g
Saturated fat	1.3g
Monounsaturated fat	2g
Polyunsaturated fat	5g
Omega-3 (ALA)	0.7g
Omega-6	4g

Unlike animal proteins, tofu’s fats are mostly unsaturated, supporting heart health.

Carbohydrate Content

With only 3g of carbs per 100g (2g from fiber), tofu is:

• Low-carb friendly
• Keto-compatible
• Suitable for carb-cycling diets
• Flexible for any macro split

Micronutrients

Tofu is rich in minerals, especially when made with calcium sulfate:

Nutrient	Per 100g	% Daily Value
Calcium*	350mg	35%
Iron	5.4mg	30%
Manganese	0.6mg	26%
Selenium	17mcg	31%
Phosphorus	190mg	15%
Magnesium	58mg	14%
Zinc	1.6mg	15%

*Calcium content varies based on coagulant used. Check labels.

Isoflavones

Tofu contains soy isoflavones (25-50mg per 100g), which have been studied for:

• Bone health support
• Heart health benefits
• Hormone modulation (mild)

Despite myths, moderate tofu consumption (1-3 servings daily) is safe for both men and women.

Tofu Variations and Their Macros

By Firmness (Per 100g)

Type	Calories	Protein	Carbs	Fat	Best For
Silken (soft)	55	5g	2g	3g	Smoothies, desserts
Soft	61	6g	2g	3.5g	Soups, sauces
Medium	94	10g	2g	5g	Scrambles, stir-fry
Firm	144	17g	3g	9g	General cooking
Extra-firm	145	17g	2g	9g	Grilling, frying
Super-firm	150	18g	1g	9g	Meat substitutes

Key insight: Firmer = more protein. The pressing process removes water, concentrating nutrients.

Specialty Tofu Products

Product	Calories/100g	Protein	Notes
Smoked tofu	185	20g	Pre-flavored, slightly higher cal
Baked/marinated tofu	170-200	18g	Check for added sugars
Tofu skin (yuba)	200	22g	Concentrated protein
Fried tofu (aburaage)	380	19g	High fat from frying
Silken tofu	55	5g	Low protein, creamy texture

By Preparation Method

Method	Calories/100g	Notes
Raw/steamed	144	Standard
Baked (no oil)	144	Same macros, crispier texture
Pan-fried (1 tbsp oil)	185	+40 cal from oil
Deep-fried	270+	Significant fat increase
Crumbled/scrambled	144	Same macros
Frozen then thawed	144	Same macros, meatier texture

How Tofu Fits Your Macro Diet

For Muscle Building

Tofu supports muscle growth on plant-based diets:

• Complete protein with all essential amino acids
• Combine with grains to maximize amino acid profile
• Lower calorie density allows high protein intake

Vegan bulk meal: 200g tofu + rice + vegetables + peanut sauce = 550 cal, 38g protein, 55g carbs, 20g fat

For Fat Loss

Tofu excels during cutting phases:

• High protein-to-calorie ratio
• Very satiating due to protein and fiber
• Low carb count saves room for other foods

Cut meal: 150g tofu stir-fry with vegetables = 280 cal, 26g protein, 12g carbs, 15g fat

For Keto

Firm tofu fits keto macros perfectly:

• Only 2-3g net carbs per 100g
• Moderate fat content
• Adequate protein

Keto meal: Baked tofu + avocado + leafy greens = 350 cal, 22g protein, 5g carbs, 28g fat

For Balanced Diets

Tofu provides flexibility:

• Absorbs any flavor profile
• Works in any cuisine
• Complements other protein sources

Meal Ideas Using Tofu

High-Protein Meals

1. Tofu Scramble: Crumbled firm tofu with turmeric, nutritional yeast, vegetables (mimics scrambled eggs)
2. Crispy Tofu Bowl: Baked tofu cubes over rice with edamame and teriyaki sauce
3. Tofu Stir-Fry: Extra-firm tofu with broccoli, bell peppers, and garlic sauce

Meal Prep Ideas

1. Marinated Baked Tofu: Prep a full block, slice, marinate, bake. Lasts 5-7 days refrigerated.
2. Tofu Crumbles: Season like ground meat for tacos, pasta, bowls
3. Freezer Tofu: Freeze firm tofu, thaw and press — creates meatier, chewier texture

Quick Recipes

• Tofu Tacos: Crumbled tofu with taco seasoning, served in corn tortillas
• Miso Soup: Silken tofu cubes in dashi broth with seaweed and green onions
• Tofu Salad: Cubed tofu, mixed greens, sesame dressing, edamame
• Smoothie Boost: Silken tofu blended into fruit smoothies for protein

Cooking Tips for Best Texture

1. Press firm tofu: Remove water for crispier results (30-60 minutes under weight)
2. Freeze and thaw: Changes texture to be chewier, more meat-like
3. Marinate after pressing: Absorbs more flavor
4. High heat for crispy: Don’t crowd the pan
5. Coat with cornstarch: Creates crispy exterior when baking or frying

Comparison to Other Protein Sources

Protein (per 100g)	Calories	Protein	Fat	Carbs
Firm tofu	144	17g	9g	3g
Chicken breast	165	31g	3.6g	0g
Tempeh	192	20g	11g	8g
Black beans	132	9g	0.5g	24g
Lentils	116	9g	0.4g	20g
Seitan	370	75g	2g	14g
Eggs	143	13g	10g	1g

Key insights:

• Tofu has less protein than chicken but is the best plant-based complete protein
• Tempeh has more protein but also more carbs and calories
• Seitan is higher protein but not suitable for gluten-free diets

Tofu vs. Tempeh vs. Seitan

Factor	Tofu	Tempeh	Seitan
Protein/100g	17g	20g	75g
Complete protein	Yes	Yes	No (low lysine)
Carbs	3g	8g	14g
Texture	Soft to firm	Firm, nutty	Chewy, meat-like
Soy-free	No	No	Yes
Gluten-free	Yes	Yes	No
Best for	Versatility	Hearty dishes	Meat substitutes

Tips for Tracking Tofu Macros

Weighing Accuracy

• Weigh after pressing: Water loss affects weight
• Check firmness type: Silken vs. firm have very different macros
• Account for marinade: Sugary sauces add carbs

Standard Serving Sizes

Portion	Weight	Calories	Protein
¼ block	63g	91	11g
½ block	126g	181	21g
Full block	252g	363	43g

Label Reading

Tofu macros vary by brand and firmness. Always check:

• Serving size (often ⅕ or ¼ block)
• Calcium content (varies based on coagulant)
• Added ingredients (flavored varieties)

Common Tofu Questions

Is tofu bad for men? No — studies show moderate tofu consumption (1-3 servings daily) does not affect testosterone or estrogen levels in men. The isoflavones in soy are plant compounds that behave differently than human hormones.

Is tofu a complete protein? Yes — tofu contains all nine essential amino acids, making it a complete protein comparable to animal sources.

How much tofu can I eat daily? 2-3 servings (200-300g) is generally considered safe and beneficial. This aligns with traditional Asian dietary patterns where tofu is a staple.

Does tofu need to be cooked? Tofu is pre-cooked during manufacturing and safe to eat raw. However, cooking improves texture and flavor for most dishes.

What’s the best tofu for protein? Extra-firm or super-firm tofu contains the most protein per gram because more water has been pressed out.

Buying Guide

Best Options for Macro Tracking

1. Firm or extra-firm: Highest protein, most versatile
2. Organic: Same macros, fewer pesticide concerns
3. Calcium-set: Higher calcium content (check label)

Storage

• Unopened: Refrigerate until expiration date
• Opened: Submerge in water, change daily, use within 5-7 days
• Freezer: Up to 3 months (changes texture — becomes chewier)

Quality Indicators

• Color: Creamy white, not yellow or gray
• Smell: Mild, slightly nutty, not sour
• Texture: Firm (for firm varieties), not slimy

The Bottom Line

Tofu provides 17g of complete plant protein per 100g with only 144 calories and 3g of carbs. It’s the most versatile plant-based protein, fitting seamlessly into any macro diet from bulking to cutting to keto. For vegans, vegetarians, and anyone wanting to diversify protein sources, tofu delivers quality nutrition in an adaptable package.

Macro summary (½ block firm tofu):

• Calories: 181
• Protein: 21g (complete)
• Fat: 11g (mostly unsaturated)
• Carbs: 4g (low)
• Fiber: 2.5g