Tofu block calories come to 117 for a quarter block (81 g) of firm, calcium-set tofu, and 144 per 100 g. Look at the protein first: 14 g in that quarter block, 28% of the daily value, with almost no sodium and zero cholesterol. Fat, not carbs, supplies most of the remaining calories.
117kcal
1 quarter block · 81 g, firm, raw, calcium-set
44%protein
14 gProtein
2 gCarbs
7.1 gFat
How to burn off 117 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Firm, raw, calcium-set · per 81 g
Calories
117 kcal
Protein
14 g
Carbohydrate
2.3 g
Fat
7.1 g
Saturated fat
1 g
Cholesterol
0 mg
Sodium
11 mg
Potassium
192 mg
Iron
2.2 mg
Source: USDA FoodData Central
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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 →
Tofu block: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Quarter block (81 g)
117
14 g
2.3 g
7.1 g
11 mg
6%
Half cup cubed (126 g)
181
21.8 g
3.5 g
11 g
18 mg
9%
3 oz portion (85 g)
122
14.7 g
2.4 g
7.4 g
12 mg
6%
100 g
144
17.3 g
2.8 g
8.7 g
14 mg
7%
3 × Quarter block (81 g)
350
42 g
34 mg
5 × Quarter block (81 g)
583
69.9 g
57 mg
Portions run from 117 to 583 calories
Tofu is sold by the block, but most recipes cut it into pieces, so the amount on your plate sets the total. A quarter block (81 g) carries 117 calories and 14 g of protein. A 3 oz portion (85 g) lands in almost the same place at 122 calories and 14.7 g of protein. A half cup of cubes (126 g) climbs to 181 calories with 21.8 g of protein.
Stir-fries, curries and scrambles often use more than one piece. Two quarter blocks (162 g) come to 233 calories and 28 g of protein. Three (243 g) reach 350 calories with 42 g of protein. Five (405 g) total 583 calories and 69.9 g of protein, which is a lot of tofu for one person but a normal amount for a shared pan.
The sodium column barely moves along the way. Even 405 g of plain tofu holds only 57 mg. If you eyeball portions, weigh your usual serving once on a kitchen scale. Most people find their idea of a piece of tofu is bigger or smaller than a quarter block, and the total shifts with it.
Fat and protein split the calories almost evenly
Per 100 g, firm tofu has 17.3 g of protein, 8.7 g of fat and just 2.8 g of carbohydrate. Counted as calories, fat supplies 49% and protein 44%, leaving only 7% for carbs. That surprises people who file tofu next to chicken breast. It is closer to an even split between fat and protein.
The fat is not the heavy kind. Saturated fat is 1.3 g per 100 g, a small share of the 20 g daily value, and cholesterol is 0. Fiber adds 2.3 g per 100 g, and a quarter block gives 1.9 g. That is a modest bonus, but it is one that meat and eggs do not offer at all.
Measured as protein per calorie, tofu does well. A quarter block covers 28% of the 50 g protein daily value while using 6% of the daily calorie value. A half cup cubed reaches 44% of the protein value for 9% of the calories. Few plant foods get that close to a one-to-one trade.
Plain tofu barely registers on sodium
Firm tofu has 14 mg of sodium per 100 g. A quarter block holds 11 mg, which shows up as 0% of the daily value, and a half cup cubed has 18 mg, or 1%. Among protein foods, that is about as low as it gets.
The low starting point is exactly why the seasoning matters. Soy sauce, teriyaki glaze, miso and bottled marinades carry the sodium in a tofu dish, not the tofu itself. If you watch sodium, measure the sauce rather than the tofu, and log it as its own item so it does not disappear into the meal.
Potassium sits at 237 mg per 100 g. These numbers come from the USDA entry for raw firm tofu prepared with calcium sulfate. Softer and silken styles hold more water and will not match them, and pre-seasoned or smoked blocks can carry far more sodium than plain tofu, so check the label on anything flavored.
Let tofu anchor the plate, not fill it
Because carbs are only 7% of its calories, tofu works best as the protein anchor rather than the whole meal. Rice, noodles or a grain bowl supply the energy tofu lacks, and vegetables add volume and color for few calories. A quarter block with greens and a scoop of grain is a balanced plate without much effort.
Cooking method changes the math more than the tofu does. Pan-frying in oil, deep-frying or a sugary glaze adds calories that this raw, firm entry does not include. Log the oil and sauce separately. Baking or air-frying pressed cubes keeps the total close to the numbers on this page.
Pressing out water before cooking does not change the calories in the block, only the texture. BodyPal can log a tofu stir-fry from a photo, and you can then set the portion to the quarter block or half cup you actually ate.
How does tofu block compare?
Here is firm tofu next to pinto beans, lentils and cooked beans, compared per 100 g and per usual serving.
Verdict: For the most protein per calorie, pick tofu: 17.3 g of protein per 100 g against 9 g in each of the others, at a similar 143 to 144 calories. If you want the lightest option, lentils at 116 calories per 100 g win, while cooked beans bring 238 mg of sodium per 100 g compared with 14 mg in tofu.
Tofu block FAQs
How many calories are in a block of tofu?
A quarter block of firm tofu (81 g) is 117 calories, so a full 324 g block comes to 467 calories.
Is tofu good for weight loss?
Firm tofu has 144 calories per 100 g, with 17.3 g protein, 8.7 g fat and only 2.8 g carbs. A quarter block adds 117 calories.
How much protein is in a block of tofu?
Firm tofu has 17.3 g protein per 100 g, which is 14 g in a quarter block (81 g) and 56 g in a full 324 g block.
Does fried tofu have more calories than plain tofu?
Yes. Fried tofu is 270 calories per 100 g against 144 for firm raw tofu, with 20.2 g fat instead of 8.7 g.
How many calories are in 3 oz of tofu?
A 3 oz portion (85 g) of firm tofu has 122 calories. It also gives 14.7 g of protein, 7.4 g of fat and 2.4 g of carbs, with only 12 mg of sodium.
How many calories are in half a cup of cubed tofu?
Half a cup of cubed firm tofu (126 g) has 181 calories. That serving delivers 21.8 g of protein, 44% of the daily value, plus 11 g of fat and 2.9 g of fiber.
Is tofu high in fat?
Firm tofu has 8.7 g of fat per 100 g, and fat supplies 49% of its calories. Saturated fat is low at 1.3 g per 100 g, so most of that fat is the unsaturated kind.
Does tofu have cholesterol?
No. Firm tofu has 0 mg of cholesterol per 100 g. It is a plant food, so a quarter block or a half cup adds protein without any cholesterol.
How many carbs are in tofu?
Firm tofu has just 2.8 g of carbs per 100 g, and 2.3 g of that is fiber. Carbs make up only 7% of its calories, so it fits easily into lower-carb eating.
