Food guide
Firm tofu: nutrition and portions
Raw firm tofu, calcium-set: 144 kcal and 17.27 g protein per 100 g. Explore household weights, preparation notes and a calculator for your portion.
The short answer
Raw firm tofu, calcium-set has 144 kcal, 17.27 g protein, 2.8 g carbohydrate, 8.7 g fat and 2.3 g fibre per 100 g.
Nutrition calculator
What's in your portion?
Raw firm tofu, calcium-set. Adjust the edible weight to calculate nutrition.
- Energy
- 144 kcal
- Protein
- 17.3 g
- Carbohydrate
- 2.8 g
- Fat
- 8.7 g
- Fibre
- 2.3 g
This calculates nutrition only. These weights are not tested FODMAP limits or recommended servings.
What does this say about FODMAPs?
This USDA record does not establish a FODMAP rating or a tested serving limit for firm tofu. Use this page to understand the preparation and nutrition, and discuss food-specific guidance with your dietitian.
The nutrition calculator uses grams for raw firm tofu, calcium-set. It does not measure FODMAP content, determine a personal tolerance, or account for other ingredients.
Use the matching preparation
This entry uses calcium-set firm tofu. Protein and water content vary between brands, so use your pack when it provides more specific values.
Nutrition at common portion weights
| Portion | Weight | Energy | Protein |
|---|---|---|---|
| 0.5 cup | 126 g | 181 kcal | 21.8 g |
| 0.25 block | 81 g | 117 kcal | 14.0 g |
Values are per 100 g from USDA FoodData Central, scaled by weight and rounded for display. Bornly's matching reference entry is “Tofu, Firm, Raw”. Missing nutrients remain unavailable, not zero.
Questions
Common questions.
- How many calories are in firm tofu?
- Raw firm tofu, calcium-set has 144 kcal per 100 g in USDA FoodData Central. 0.5 cup (126 g) gives about 181 kcal.
- How much protein is in firm tofu?
- Raw firm tofu, calcium-set has 17.3 g of protein per 100 g. 0.5 cup (126 g) gives about 21.8 g.
- How much carbohydrate and fibre does firm tofu have?
- Raw firm tofu, calcium-set has 2.8 g of carbohydrate per 100 g. Dietary fibre is 2.3 g per 100 g.
- Is firm tofu low FODMAP?
- This page does not rate it. The USDA record describes nutrition, not FODMAP content or a tested serving limit. If you follow a low FODMAP diet, ask your dietitian about portions during the restriction and reintroduction phases.
Sources
Sources and review notes.
- 01 USDA FoodData Central
- Tofu, Firm, Raw, record 172475 (SR Legacy)Checked 11 September 2026
