Tofu noodles calories come to 20 for one 226 g package and 9 per 100 g, according to the package label. Notice how little the total moves: even 5 packages add up to just 102 calories. The sauce, oil and protein you add will set the real count of the bowl, not the noodles.
20kcal
1 package · 226 g, packaged, per label
19%protein
2 gProtein
6 gCarbs
1 gFat
How to burn off 20 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 226 g
Calories
20 kcal
Protein
2 g
Carbohydrate
6 g
Fat
1 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
29 mg
Potassium
0 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 noodles: 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
1 package (226 g)
20
2 g
6 g
1 g
29 mg
1%
4 oz portion (113 g)
10
1 g
3 g
0.5 g
15 mg
1%
100 g
9
0.9 g
2.7 g
0.4 g
13 mg
0%
3 × 1 package (226 g)
61
6 g
88 mg
5 × 1 package (226 g)
102
9.9 g
147 mg
A whole package is a 20-calorie base
The default serving is one 226 g package. It carries 20 calories, 2 g of protein, 6 g of carbs and 1 g of fat. Half of that, a 4 oz portion of 113 g, comes to 10 calories. Either amount counts as about 1 percent of daily calories.
Bigger portions barely register. Two packages (452 g) come to 41 calories, three packages (678 g) to 61, and 5 packages, which is 1,130 g of noodles, reach only 102. Few people eat that much in one sitting, but the math makes the point. Portion size is not the lever with this food.
Everything else in the bowl is what moves the total. A splash of oil, a creamy sauce or a scoop of peanut dressing can outweigh a full package of noodles many times over. When you log this meal, log the toppings and sauce as carefully as the noodles, or the entry will be badly off. BodyPal can log the whole bowl from a photo, which helps when the add-ins are the main event.
Carbs supply most of the few calories
Per 100 g, the label lists 0.9 g of protein, 2.7 g of carbs and 0.4 g of fat. Converted to energy, carbs supply 59 percent of the calories, fat 22 percent and protein 19 percent. That split sounds carb-heavy, but 2.7 g of carbs per 100 g is tiny next to any wheat or rice noodle.
Protein is modest in absolute terms. A full package gives 2 g, or 4 percent of the daily value, and even 5 packages reach only 9.9 g. Tofu is in the name, but these noodles are not a protein source. Think of them as a low-calorie carrier for the rest of the meal.
The label lists both fiber and sugars at 0. So the small carb count isn't coming from sweetness, and it isn't adding fiber either. If you want the meal to keep you full, the protein and fiber have to come from what you put on top: tofu cubes, chicken, shrimp, an egg and plenty of vegetables.
Sodium stays low until the sauce arrives
A package holds 29 mg of sodium, about 1 percent of the daily value. The 4 oz portion has 15 mg and 100 g has 13 mg. Even 5 packages total only 147 mg. Saturated fat and cholesterol are both listed at 0.
That makes plain tofu noodles one of the quietest items on the plate. They will rarely be the reason a meal runs salty. The same holds for fat. At 1 g per package, they add almost nothing.
Seasoning is where the risk sits. Soy sauce, miso, ramen seasoning packets and bottled stir-fry sauces are where sodium piles up. Koyo Tofu Miso Ramen Noodles, for example, is sold as a seasoned product, so check its label before assuming the plain figures apply. If you watch sodium, lean on citrus, vinegar, garlic, ginger and fresh herbs for flavor, and add salty sauces by the teaspoon instead of pouring them.
Build the bowl around protein and vegetables
A package adds so little that tofu noodles work best as a base that leaves room for everything else. Rinse them, drain them well and dry them in a hot pan so sauces cling instead of pooling. They are softer than wheat pasta, so they suit brothy soups, cold sesame salads and quick stir-fries better than heavy baked dishes.
For a meal that holds you over, pair a package with a palm-sized portion of protein and a big handful of vegetables. Firm tofu, edamame, chicken thighs, shrimp or a soft egg all fit. Broccoli, bok choy, mushrooms, cabbage and peppers add the volume and fiber the noodles lack.
Fat is the add-in worth measuring. Sesame oil, peanut sauce and coconut milk taste great and carry far more energy than the noodles. Jenny's Tofu Organic Tofu Noodles and House Foods The Original Tofu Shirataki Noodles are both sold as plain bases, so you control the flavor and the calories.
How does tofu noodles compare?
Here is how tofu noodles compare with rice, soba and spaghetti noodles, per 100 g and per usual serving.
Verdict: For weight loss, tofu noodles win easily at 9 calories per 100 g, while spaghetti noodle runs 17.6 times that at 158. If you want the noodles themselves to bring protein and staying power, pick soba, which has 5.1 g of protein per 100 g for 99 calories.
Most popular tofu noodles brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1House Foods The Original Tofu Shirataki Noodles1 package · 226 g9 kcal
2Jenny's Tofu Organic Tofu Noodles3 oz · 85 g224 kcal
One 226 g package has about 20 calories, and 100 g has 9 calories.
Are tofu noodles good for weight loss?
A whole 226 g package adds 20 calories, with 2 g of protein and 6 g of carbs.
Tofu noodles vs rice noodles: what is the difference?
Cooked rice noodles have 108 calories and 24 g of carbs per 100 g, against 9 calories and 2.7 g of carbs in tofu noodles.
How much protein is in tofu noodles?
Per 100 g there is 0.9 g of protein, so a full 226 g package has about 2 g of protein and 1 g of fat.
How many calories are in half a package of tofu noodles?
A 4 oz portion (113 g), about half a package, has 10 calories. It also has 1 g of protein, 3 g of carbs, 0.5 g of fat and 15 mg of sodium, so it adds almost nothing before sauce.
Are tofu noodles low in sodium?
Yes. A 226 g package has 29 mg of sodium, about 1 percent of the daily value, and 100 g has 13 mg. Sodium usually comes from the seasoning packet, soy sauce or broth you add.
How many carbs are in tofu noodles?
A package has 6 g of carbs, and 100 g has 2.7 g. Sugars are listed at 0. Carbs still supply 59 percent of the calories, simply because the noodles contain so little of anything else.
Do tofu noodles contain fat or cholesterol?
Very little fat: 1 g per package and 0.4 g per 100 g. Saturated fat and cholesterol are both 0. Fat supplies 22 percent of the few calories, so oil and dressings are what change the picture.
How many calories are in two packages of tofu noodles?
Two packages (452 g) total 41 calories, with 4 g of protein and 59 mg of sodium. Even three packages come to only 61 calories, so the toppings decide the meal's total.
