Tofu soup calories come to 59 for 1 cup (245 g) and 24 per 100 g, which makes it one of the lightest bowls you can order or heat up. Calories are not the story here. Sodium is: that same cup carries 1,144 mg, or 50% of the daily value, before you add any soy sauce or kimchi.
59kcal
1 cup · 245 g, ready to eat
34%protein
5.4 gProtein
6 gCarbs
2.1 gFat
How to burn off 59 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready to eat · per 245 g
Calories
59 kcal
Protein
5.4 g
Carbohydrate
5.6 g
Fat
2.1 g
Saturated fat
0.4 g
Cholesterol
2 mg
Sodium
1144 mg
Potassium
189 mg
Iron
1.2 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 soup: 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 cup (245 g)
59
5.4 g
5.6 g
2.1 g
1,144 mg
3%
Large bowl (340 g)
82
7.5 g
7.8 g
2.9 g
1,588 mg
4%
100 g
24
2.2 g
2.3 g
0.9 g
467 mg
1%
3 × 1 cup (245 g)
176
16.2 g
3,432 mg
5 × 1 cup (245 g)
294
27.1 g
5,721 mg
Even a large bowl stays under 100 calories
A standard cup of tofu soup is 59 calories. A large bowl of 340 g, the size most restaurants and soup starters land near, comes to 82 calories. That is still only 4% of a 2000-calorie day, so portion size barely moves the energy total.
Refills are where the numbers start to add up, though slowly. Two cups (490 g) give you 118 calories and 10.8 g of protein. Three cups (735 g) reach 176 calories. Even five cups, a full 1,225 g pot, only total 294 calories. Few foods let you eat that much volume for so little energy.
The catch is that the low calorie count also means low staying power on its own. One cup gives 5.4 g of protein and 1.5 g of fiber, which is a light starter rather than a meal. Treat the broth as the base and decide what goes in it, because rice, noodles, egg or meat will change the total far more than the soup itself. If you log meals with BodyPal, a photo of the bowl is enough to record it.
Calories split almost evenly three ways
Most soups lean hard on one macronutrient. Tofu soup does not. Of its calories, 34% come from protein, 36% from carbs and 30% from fat. That balance comes from the tofu supplying protein and a little fat while the broth and any miso or vegetables add carbs.
Per 100 g, the numbers are small across the board: 2.2 g protein, 2.3 g carbs and 0.9 g fat, with just 0.2 g saturated fat. Sugars sit at 0.8 g and cholesterol at 1 mg. Nothing in the macro rows gives a reason for concern.
A third of the calories from protein sounds impressive, but keep the scale in mind. A cup delivers 5.4 g of protein, 11% of the daily value, and a large bowl gives 7.5 g, or 15%. That is useful, not filling. If you want the soup to carry a meal, extra tofu or an egg raises the protein far more efficiently than drinking more broth.
Sodium is the row to watch
Here the soup stops being an easy pick. At 467 mg of sodium per 100 g, a single cup holds 1,144 mg, which is 50% of the daily value. A large bowl of 340 g pushes that to 1,588 mg, or 69%. Calories say snack; sodium says you have used up most of a day's allowance.
Seconds make it worse fast. Two cups bring 2,288 mg of sodium, essentially the whole daily value in one sitting. Three cups reach 3,432 mg, and five cups hit 5,721 mg. The broth, the miso or chili paste in the base, and any salty sides like kimchi all stack on the same line.
If you watch sodium, the fix is simple: eat the solids and leave some of the broth. Most of the salt lives in the liquid, so a smaller ladle of broth over more tofu and vegetables keeps the bowl satisfying without the full sodium load. Pair it with low-sodium foods for the rest of the day rather than another salty dish.
Build the meal around the broth
Because a cup is only 59 calories, tofu soup works best as a base or a side. On its own it leaves room in almost any eating plan, but it will not keep you full for long. Think of it as the warm, savory part of a meal rather than the whole thing.
Plain rice is the classic partner and adds carbs the soup lacks. Steamed greens, mushrooms or zucchini add fiber and volume for very few calories, which helps given the soup has just 0.6 g of fiber per 100 g. A cracked egg or extra cubes of tofu lift the protein without much fat.
Store-bought starters such as House Foods BCD Soon Tofu Soup Starter or ready bowls like Annie Chun's Thai-Style Coconut Soup Bowl With Bok Choy and Tofu are convenient, but check the label for sodium and for added coconut milk or oil, which change the profile. The fewer salty extras you add, the more the soup stays a light, balanced choice.
How does tofu soup compare?
Here is how tofu soup stacks up against tomato, tom kha and mushroom soup, per 100 g and per usual serving.
Verdict: For the fewest calories pick tofu soup at 24 per 100 g, well below tomato at 34, tom kha at 36 and mushroom at 39, and it also leads on protein with 2.2 g. If sodium is your concern, tom kha soup at 141 mg per 100 g is the gentler choice, while tofu soup sits highest at 467 mg.
Most popular tofu soup brands in the United States
3Annie Chun's Thai-Style Coconut Soup Bowl With Bok Choy and Tofu1 bowl · 168 g155 kcal
The House Foods starters are concentrated soup bases at 60 calories per 100 g, so they read higher than the 24 calories per 100 g of soup as served. Source: manufacturer labels / USDA FoodData Central.
Tofu soup FAQs
How many calories are in a cup of tofu soup?
One cup (245 g) has 59 calories, and a larger 340 g bowl has 82 calories.
Is tofu soup good for weight loss?
At 24 calories per 100 g it is one of the lighter soups, so a cup is 59 calories with 5.4 g protein and 2.1 g fat.
Tofu soup or tomato soup: which is lighter?
Tofu soup has 24 calories per 100 g and tomato soup 34, so a 245 g cup of tofu soup comes to 59 calories.
How much protein is in tofu soup?
It has 2.2 g of protein per 100 g, which is 5.4 g in a 245 g cup and 7.5 g in a 340 g bowl.
How many calories are in 100 g of tofu soup?
Tofu soup has 24 calories per 100 g, with 2.2 g protein, 2.3 g carbs and 0.9 g fat. The same 100 g also carries 467 mg of sodium, about 20% of the daily value.
How many calories are in a large bowl of tofu soup?
A large bowl of 340 g has 82 calories and 7.5 g of protein. It also holds 1,588 mg of sodium, which is 69% of the daily value, so the bowl is light in energy but heavy in salt.
Is tofu coconut soup higher in calories than plain tofu soup?
Yes. A coconut-based soup like tom kha has 36 calories per 100 g and 102 per 283 g bowl, compared with 24 per 100 g for tofu soup. The coconut milk adds fat and carbs.
How many calories are in sondubu (soft tofu soup)?
Using the USDA tofu soup values, a cup (245 g) has 59 calories and a large 340 g bowl has 82. Spicy sondubu often adds egg, meat or seafood, which raises the total.
How many calories are in two cups of tofu soup?
Two cups (490 g) of tofu soup come to 118 calories with 10.8 g of protein. Sodium reaches 2,288 mg, which is close to a full day's daily value.
