Macro Split
How many calories are in Tofu, firm?
Tofu, firm contains 144 calories per 100g with 17g protein, 3g carbs, and 9g fat. A typical 150g serving provides 216 calories. This plant-based protein item is high in calcium.
About this food
Bulgaria's rising health-conscious movement has brought growing interest in plant-based proteins. While tofu and soy products are relatively new, the country's long tradition of legume-rich and vegetable-forward fasting cuisine provides a natural foundation for plant-based eating.
Full Nutrition Facts
| Nutrient | Per 100g | Per serving (150g) | % DV |
|---|---|---|---|
| Energy | |||
| Calories | 144kcal | 216kcal | — |
| Macronutrients | |||
| Protein | 17.0g | 25.5g | 34% |
| Carbohydrates | 3.0g | 4.5g | — |
| Fat | 9.0g | 13.5g | — |
| Fiberathlete | 2.3g | 3.4g | 8% |
| Sugar | 0.7g | 1.0g | — |
| Saturated Fat | 1.3g | 2.0g | — |
| Minerals | |||
| Sodium | 14mg | 21mg | — |
| Calciumathlete | 683mg | 1025mg | 53% |
| Ironathlete | 3mg | 4mg | 15% |
| Potassium | 237mg | 356mg | 5% |
| Magnesiumathlete | 58mg | 87mg | 14% |
| Zincathlete | 2mg | 2mg | 15% |
| Vitamins | |||
| Vitamin Dathlete | 0.0mcg | 0.0mcg | 0% |
% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.
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Frequently Asked Questions
Tofu, firm contains 144 calories per 100g with 17g protein, 3g carbs, and 9g fat. A typical 150g serving provides 216 calories. This plant-based protein item is high in calcium.
Tofu, firm contains 17g protein per 100g, which is a good source of protein. A 150g serving provides 25.5g protein.
Notable nutrients in Tofu, firm include Calcium, Protein and Iron. Per 100g: 17g protein, 3g carbs, and 9g fat.
Tofu, firm can fit into a weight loss plan. At 144 kcal per 100g it is moderately calorie-dense and a good source of protein, so portion size matters.
Yes, Tofu, firm is keto-friendly. With 3g total carbs and 2.3g fiber per 100g (0.7g net carbs), it fits easily within the daily 20-50g net carb limit.
Tofu, firm provides 144 kcal, 17g protein, 3g carbs, and 9g fat per 100g. Compare with other plant-based protein foods in our database to find the best option for your nutritional goals.
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