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About Calories in Tofu

For a long time, tofu remained on the sidelines of nutritional debates and discussions. But with an increasing number of people adopting vegan diets, tofu has quickly been brought into the spotlight as the popular vegan substitute for cottage cheese - or paneer. That is because tofu is made from condensed soy milk, which has been pressed into solid blocks. This is pretty much the same way in which paneer is made from regular milk. But even if you are not vegan, you can definitely enjoy including this new soy-based food in your diet. Before you do that, however, why not take a look at the number of calories in tofu and check out its health benefits?

How Many Calories Does Tofu Have?

The calories in 100 grams of tofu come up to around 83 kCal. Apart from this, the nutrition profile of tofu consists mostly of fat, calcium, protein and some fiber. Want to know more about the nutritional composition of tofu? Check out the details regarding the calories per 100 grams of tofu and the minerals and vitamins therein.

Nutrients in 1 cup of tofu (100 grams)

Amount or quantity 

Calories

83.5

Saturated fat

0.9 grams

Polyunsaturated fat

2.6 grams

Monounsaturated fat

1.3 grams

Cholesterol

0 grams

Sodium 

4 milligrams

Potassium 

129.6 milligrams

Carbohydrates

1.2 grams

Fiber

1 gram

Protein

10 grams

Calcium

22% of the Recommended Dietary Intake (RDI)

Iron

11% of the Recommended Dietary Intake (RDI)

Calories in Common Food Items with Tofu

Like paneer, tofu can also be used in a number of dishes and consumed in different ways. If you want to include tofu in your diet, you may, no doubt, look at new recipes to try. And it’s always a good idea to also be aware of the calories in the foods you eat. So, here is a closer look at the calories in some of the common food items made with tofu.

Food items containing tofu

Number of calories

Tofu pho (1 bowl or 742 grams)

350

Tofu soup (1 cup or 223 grams)

130

Baked tofu (1 cup or 240 grams)

290

Fried tofu (28 grams)

80

Tofu curry (1 cup or 236 grams)

170

Tofu salad (1 cup or 222 grams)

310

Tofu spread (1 serving or 161 grams)

300

Tofu burger (1 sandwich of 155 grams)

350

Teriyaki tofu (1 cup or 231 grams)

300

Tofu stir fry (1 cup or 217 grams)

160

Health Benefits of Eating Tofu

Tofu, made from soy milk, can be very beneficial to your health if consumed within the recommended limits. It can also be a great substitute for paneer for people with lactose intolerance. Wondering about how tofu can help your body? Check out the health benefits of eating tofu

  • Lowers risk of coronary heart disease

Soy is rich in estrogenic components, and this is a very heart-friendly ingredient. They improve the manner in which the endothelium functions. It also improves the way in which your blood vessels function, and promote general vascular health.  

  • Reduces cholesterol levels

Cholesterol can put great stress on your heart. Fortunately, tofu can reduce and regulate cholesterol levels in the body. In fact, eating around 10 ounces of tofu daily can bring down the levels of bad cholesterol in the body by around 5%. 

  • Minimises cancer risk

Tofu has also been linked with reduced risk of prostate cancer and colorectal cancer. The high fiber content keeps the colon healthy and improves gut health too. And tofu may also reduce Prostate Specific Antigen (PSA) levels, thereby lowering prostate cancer risk. 

  • Promotes bone health

Estrogen is also important for bone health. And since estrogen levels dip in women after menopause, including estrogen-rich food like tofu can help reduce the risk of osteoporosis. Additionally, tofu also has high levels of calcium, which is essential for bone health.

  • Prevents memory loss

Tofu has also been linked with improved brain health. Soy-based foods are generally helpful when it comes to prevention of memory loss and deterioration of other brain functions.

How Much Tofu Should You Consume Every Day?

Since tofu is derived from soy, you need to look at the daily recommended limit for soy to determine the amount of tofu you can consume each day. Experts recommend that having 3 to 5 servings of soy per day is safe. This converts to around 255 grams to 425 grams of tofu.

Conclusion

Tofu, being a low-calorie source of protein, can easily be integrated into your everyday diet. It also keeps you full for longer periods. And this, in turn, can help you consume fewer calories on the whole each day. Reducing your calorie intake has positive effects on your Body Mass Index (BMI) and Basal Metabolic Rate (BMR), both of which are essential factors to evaluate your health. You can also use our calorie calculator to keep a track of your calorie intake.

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FAQs on Calories in Tofu

  • ✔️ Is tofu vegan?

    Yes, tofu is a vegan-friendly food item.

  • ✔️What is tofu made from?

    Tofu is made from condensed soy milk.

  • ✔️Is tofu good for me if I am allergic to regular milk?

    Yes, definitely. This is because tofu is not made from regular milk. It is derived from soy milk instead.

  • ✔️Can I eat tofu everyday?

    As long as you eat tofu within the recommended limits, you can definitely eat it everyday.

  • ✔️How many calories does tofu have?

    The calories in 1 cup of tofu (100 grams) come up to 83.5.