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Calories in Tofu

As more and more individuals are opting for vegan diets nowadays, tofu has quickly emerged as the most popular food option in place of cottage cheese or paneer. This is because tofu is made from condensed soy milk, which is pressed into solid blocks. The nutritional profile of tofu also includes potassium, iron, and calcium, which can be quite healthy. Get to know more about the calories in tofu-based food items and the benefits that tofu offers in this article.

Nutritional Values of Tofu

The calories found in 100 grams of tofu come up to around 83 calories. Apart from this, the nutrition profile of tofu comprises mostly of fat, calcium, protein and fiber. Check out the details regarding the calories per 100 grams of tofu and its nutrient breakdown:

Nutrients in 1 cup of tofu (100 grams)

Amount or quantity 



Saturated fat

0.9 grams

Polyunsaturated fat

2.6 grams

Monounsaturated fat

1.3 grams


4 milligrams


129.6 milligrams


1.2 grams


1 gram


10 grams


22% of the Recommended Dietary Intake (RDI)


11% of the Recommended Dietary Intake (RDI)

Calories in Common Food Items with Tofu

Similar to 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 can look at new recipes to try. Moreover, 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)


Tofu soup (1 cup or 223 grams)


Baked tofu (1 cup or 240 grams)


Fried tofu (28 grams)


Tofu curry (1 cup or 236 grams)


Tofu salad (1 cup or 222 grams)


Tofu spread (1 serving or 161 grams)


Tofu burger (1 sandwich of 155 grams)


Teriyaki tofu (1 cup or 231 grams)


Tofu stir fry (1 cup or 217 grams)


Health Benefits of Eating Tofu

Tofu can be very beneficial to your health if consumed within the recommended limits. It can also be a great substitute for paneer, especially for people with lactose intolerance. Here are some of the health benefits of eating tofu as part of your regular diet:

Lowers risk of coronary heart disease

Soy is rich in estrogenic components, which is a very heart-friendly ingredient. They improve the manner in which the endothelium in your blood vessels functions. In addiiton, these also improve the way in which your blood vessels work, 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 in them keeps the colon healthy and improves gut health as well. Tofu can also help reduce Prostate Specific Antigen (PSA) levels, thereby lowering the risk of contracting prostate cancer. 

Promotes bone health

Estrogen is also important for bone health. Since these levels dip in women after menopause, including estrogen-rich food like tofu in their diet 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.


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 each day. Reducing your calorie intake can also have a positive impact on your Body Mass Index (BMI) and Basal Metabolic Rate (BMR), both of which are essential factors to evaluate your health.

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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. This is because tofu is not made from regular milk and is rather derived from soy milk instead.

Can I eat tofu everyday?

As long as you eat tofu within the recommended amounts, you can consume it everyday.

How many calories does tofu have?

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

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