Tofu (Firm) Calories and Nutrition
Also known as: Soy paneer
100 g of Tofu (Firm) contains 85 calories, 10.9g protein, 1g carbs and 4.2g fat — a vegan dish in the dairy category.
Nutrition facts
| Nutrient | Per 100 g | Per 100 g |
|---|---|---|
| Calories | 85 kcal | 85 kcal |
| Protein | 10.9 g | 10.9 g |
| Carbs | 0.97 g | 1 g |
| Fat | 4.19 g | 4.2 g |
| Fiber | 0.9 g | 0.9 g |
| Sugar | 0.4 g | 0.4 g |
| Sodium | 33 mg | 33 mg |
| Calcium | 149 mg | 149 mg |
| Iron | 1.69 mg | 1.7 mg |
| Saturated fat | 0.71 g | 0.7 g |
| Cholesterol | 0 mg | 0 mg |
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How Tofu (Firm) fits in your diet
A 100 g of tofu (firm) contributes about 4% of a 2,000-kcal daily target and roughly 22% of an average adult's 50 g daily protein floor. Typically made with soybeans, water, coagulant.
Firm pressed soy curd — a vegan alternative to paneer. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Tofu (Firm)?
Tofu (Firm) has roughly 85 kcal per 100 g (about 85 kcal per 100 g). Macros: 10.9g protein, 1g carbs, 4.2g fat.
Is Tofu (Firm) good for weight loss?
Yes — at 85 kcal per typical serving, tofu (firm) is light and weight-loss-friendly.
How much protein is in Tofu (Firm)?
Tofu (Firm) has about 10.9g protein per 100 g — a strong contribution.
Can diabetics eat Tofu (Firm)?
Yes, tofu (firm) is generally diabetic-friendly in normal portions. Watch oil and added sugar.
How does Tofu (Firm) fit into a typical Indian meal?
Tofu (Firm) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced for steady glucose and good satiety.
Sources
Nutrition values for tofu (firm) are sourced from USDA FoodData Central (FDC 173788). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026