How many calories are in extra firm tofu?
A 3 oz (85 g) serving of extra firm tofu carries 71 calories, and the block itself runs 83 calories per 100 g. That is the plain drained block sold in a tub of water, with no marinade, no coating and nothing in the pan yet. The full 455 g block comes to 378 calories.
You'd need to walk about 14 minutes to burn the 71 calories in a 3 oz (85 g) serving.
How long does it take to burn off extra firm tofu?
A 3 oz (85 g) serving is 71 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 71 kcal |
|---|---|
| Walking, brisk | 14 min |
| Cycling, moderate | 9 min |
| Swimming, moderate | 10 min |
| Jogging | 8 min |
| Weight training, moderate | 16 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (85 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Extra firm tofu quick facts
- US servings, from one ounce to a whole block
- Organic, Plus and store-brand blocks
- Silken extra firm is a different food
- Protein, sodium and what the pan adds
- How does extra firm tofu compare?
- Most popular extra firm tofu brands
- Extra firm tofu FAQs
Extra firm tofu quick facts
The numbers below come from SR Legacy 174290, "Tofu, extra firm, prepared with nigari". It is the one generic, unbranded entry for an extra firm block, and nigari is the coagulant behind most US tubs, so it describes the product actually in your refrigerator rather than one company's recipe. The branded records exist too, and most of them sit a few calories higher; they get their own table further down.
One thing to keep in mind before reading the table: this is drained tofu straight from the package, weighed raw. Nothing here accounts for oil, cornstarch, soy sauce or a marinade.
| Nutrient | Per 100 g | Per 3 oz (85 g) | % Daily Value |
|---|---|---|---|
| Calories | 83 | 71 | — |
| Total fat | 5.26 g | 4.5 g | 6% |
| Saturated fat | 0.92 g | 0.8 g | 4% |
| Carbohydrate | 1.18 g | 1.0 g | 0% |
| Dietary fiber | 1 g | 0.9 g | 3% |
| Total sugars | 0.71 g | 0.6 g | — |
| Protein | 9.98 g | 8.5 g | 17% |
| Sodium | 4 mg | 3 mg | 0% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row here because SR Legacy does not carry that field, and plain tofu has no sugar added to it in the first place. Two more rows are worth naming in passing: cholesterol is 0 mg, which is true of every soy food, and potassium is 130 mg per 100 g, or 111 mg in a 3 oz serving — about 2% of the Daily Value.
US servings, from one ounce to a whole block
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 24 kcal |
| 3 oz, the label serving | 85 g | 71 kcal |
| 1/5 block | 91 g | 76 kcal |
| Half a block | 228 g | 189 kcal |
| One whole block | 455 g | 378 kcal |
| Per 100 g | 100 g | 83 kcal |
Two of those are USDA household measures: the 3 oz serving that most US packages print, and the 1/5 block portion of 91 g. The half block and whole block figures are our own arithmetic from the USDA 100 g number, not USDA servings, and the same goes for the 1 oz line.
That gap between the label and the plate is the useful part. A 14 to 16 oz tub is five label servings, but almost nobody cooks a fifth of a block. Slice the tub in half for a stir-fry for two and you are logging 189 calories of tofu, not 71. Cook the whole thing on a sheet pan and it is 378 — still less than many people expect from something that fills a large baking tray.
Organic, Plus and store-brand blocks
Extra firm is not a regulated number, so each company presses its block to its own moisture level. Less water means more soy per 100 g, and the calories follow.
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Extra firm block, generic | 83 kcal | 3 oz (85 g) | 71 kcal |
| Organic extra firm (Nasoya) | 98 kcal | 0.2 package (79 g) | 77 kcal |
| Azumaya extra firm | 88 kcal | 0.2 package (79 g) | 70 kcal |
| Tofu Plus extra firm | 92 kcal | 3 oz (85 g) | 78 kcal |
The organic Nasoya block is the densest of the four at 98 calories per 100 g, 15 more than the generic record, because it is pressed harder. Tofu Plus is the same brand's fortified recipe at 92. Azumaya lands at 88 per 100 g but its listed piece is smaller, so the plate total, 70 calories, comes out below the generic 3 oz serving. That is a portion effect, not a lighter tofu.
Across the store shelf the spread is real but narrow. USDA's branded records for extra firm blocks run from 82 calories per 100 g for Azumaya and Woodstock Organic up to 106 for Wildwood, with 365 Whole Foods Market, Nasoya Organic and House Foods Premium all at 94. On a 3 oz serving that is 70 to 90 calories — a 20-calorie swing between the lightest and heaviest tub in the case. If you are logging by brand, use the package; if you are logging by habit, the generic 83 per 100 g is close enough for every one of them.
Silken extra firm is a different food
The word "extra firm" also appears on silken tofu, and this is where calorie counts go wrong. Silken is never pressed, so the water stays in the curd.
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Silken extra firm (MORI-NU) | 55 kcal | 1 slice (84 g) | 46 kcal |
| Lite silken extra firm | 38 kcal | 1 slice (84 g) | 32 kcal |
Silken extra firm is 55 calories per 100 g against 83 for the block, a third lower, and the lite version drops to 38. Fat is the reason: 1.9 g per 100 g in the silken record and 0.7 g in the lite one, next to 5.26 g in the pressed block. Protein falls too, to 7.4 g and 7 g per 100 g. Silken belongs in smoothies, dressings and puddings; it will not hold a cube shape in a hot pan. Grabbing the shelf-stable carton because it says extra firm is the single most common mix-up with this food, and it moves your count by about 28 calories per 100 g.
Protein, sodium and what the pan adds
A 3 oz serving delivers 8.5 g of protein, which is 17% of the Daily Value on the FDA's Nutrition Facts label, for 71 calories. Half a block gets you 22.7 g of protein for 189 calories. That ratio is why tofu sits in the protein foods group on MyPlate alongside beans, eggs and fish.
Sodium is the row that surprises people. The plain block has 4 mg per 100 g and 3 mg in a 3 oz serving — 0% of the 2,300 mg Daily Value. Every milligram of salt in your finished dish comes from the soy sauce, the miso or the sauce at the end, not from the tofu. The silken records are different again: 63 mg per 100 g for MORI-NU silken extra firm and 98 mg for the lite version, still low, but a meaningful multiple of 4.
Saturated fat is 0.8 g per serving, 4% of the Daily Value, and fiber is 0.9 g, or 3%. And a reminder that matters more than any of these rows: the USDA record covers the tofu alone. Oil in the skillet, cornstarch on the cubes and a spoon of sweet chili sauce are all on top of the 71, and in a pan-fried batch they can easily outweigh the tofu itself.
How does extra firm tofu compare?
| Tofu | Per 100 g | US serving | Calories |
|---|---|---|---|
| Extra firm block, generic | 83 kcal | 3 oz, 85 g | 71 kcal |
| Organic Nasoya extra firm | 98 kcal | 0.2 package, 79 g | 77 kcal |
| Azumaya extra firm | 88 kcal | 0.2 package, 79 g | 70 kcal |
| MORI-NU silken extra firm | 55 kcal | 1 slice, 84 g | 46 kcal |
Our take: for weight loss, silken extra firm is the lighter pick per gram at 55 calories, and of the six USDA extra firm records only the two silken ones come in under the block. But for staying full, the pressed block wins on the number that counts — 9.98 g of protein per 100 g against 7.4 g, in a food you can actually sear. Use the generic 83 per 100 g unless your package says otherwise, and weigh the piece you cut rather than trusting the 3 oz on the label, because the half block most people cook is 189 calories.
Most popular extra firm tofu brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| 365 Whole Foods Market Extra Firm Tofu | 94 cal |
| Azumaya Extra Firm Tofu | 82 cal |
| Nasoya Organic Extra Firm Tofu | 94 cal |
| Woodstock Organic Extra Firm Tofu | 82 cal |
| Wildwood Extra Firm Tofu | 106 cal |
| House Foods Premium Extra Firm Tofu | 94 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Extra firm tofu FAQs
How many calories are in 3 oz of extra firm tofu?
A 3 oz (85 g) serving of extra firm tofu has 71 calories, which is the serving size printed on most US packages. It comes from 83 calories per 100 g, and that serving carries 8.5 g of protein, 4.5 g of fat, 1.0 g of carbohydrate and just 3 mg of sodium.
How many calories are in half a block of extra firm tofu?
Half a standard 455 g block weighs about 228 g and works out to 189 calories, our own arithmetic from the USDA 100 g figure rather than a listed USDA serving. That half block also brings 22.7 g of protein and 12.0 g of fat, which is a full main-course portion for one hungry person.
How many calories are in a whole block of extra firm tofu?
A whole 455 g block is 378 calories, again scaled by us from the USDA figure of 83 calories per 100 g. The same block holds 45.4 g of protein and 23.9 g of fat. Packages label it as five 3 oz servings of 71 calories each, which almost nobody follows in practice.
How much protein is in extra firm tofu?
Extra firm tofu has 9.98 g of protein per 100 g, so a 3 oz (85 g) serving gives 8.5 g — 17% of the Daily Value for 71 calories. Half a block is 22.7 g and the full block 45.4 g. Silken extra firm is lower, at 7.4 g per 100 g.
Is silken extra firm tofu the same as extra firm tofu?
No. Silken extra firm is 55 calories per 100 g against 83 for a pressed extra firm block, because silken is never pressed and keeps its water. Fat drops from 5.26 g to 1.9 g per 100 g and protein from 9.98 g to 7.4 g. One slice, 84 g, is 46 calories.
Does pressing tofu change the calories?
Pressing removes water, not calories, so the block total stays the same while the figure per 100 g rises. USDA has no separate pressed record, but the effect shows across brands: a harder-pressed organic block is 98 calories per 100 g against 83 for the generic entry. Weigh after pressing and use the higher density.
How many carbs are in extra firm tofu?
Extra firm tofu has 1.18 g of carbohydrate per 100 g, which is 1.0 g in a 3 oz serving and rounds to 0% of the Daily Value. Of that, 0.71 g per 100 g is naturally occurring sugars and 1 g per 100 g is fiber, so the net carb load is close to nothing.
Is extra firm tofu high in sodium?
No. Plain extra firm tofu has 4 mg of sodium per 100 g and 3 mg in a 3 oz serving, which is 0% of the 2,300 mg Daily Value — barely a trace of table salt. Silken versions are higher at 63 mg and 98 mg per 100 g. Sauces add the rest.
Similar foods
- Pomegranate — 72 cal for 1/2 cup arils
- Clam Chowder — 237 cal per cup
- Chinese Chicken and Broccoli — 206 cal per cup
- Ceviche — 158 cal per cup
- Pork And Beans — 273 cal per cup
- Turkey deli meat — 89 cal for 3 slices
Count it without the math
Point the camera at the plate and BodyPal counts the tofu for you, cubes and sauce alike.
