Tofu, firm
17 g protein per 100 g, 23.8 g per ~3/4 cup.
Updated 2026-10-08 - data v2026-10-08.2
Estimated nutrition for Tofu, firm, per 100 g and per ~3/4 cup (140 g).
Nutrition
| kcal | P | C | F | |
|---|---|---|---|---|
| Per 100 g | 144 | 17 | 3 | 9 |
| Per serving (~3/4 cup, 140 g) | 202 | 23.8 | 4.2 | 12.6 |
Protein per 100 kcal: 11.8 g est.
Cost
Est. cost per serving $0.40–$1.20 est.
Est. cost midpoint $0.80 est.
Est. $ per 10 g protein: $0.34 est.
Diet and scores
Keto, Low-carb, Mediterranean, Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free
Efficiency 5 / Taste 5 / Overall 5
Longevity: Soy isoflavones, calcium; plant protein
Recipes using this food
Nutrition values are estimates until a USDA record is attached. Not medical advice.
USDA FDC ID: not yet verified (est.)
Cite as: Macro Friendly Meals, "Tofu, firm nutrition", https://macrofriendlymeals.com/foods/tofu-firm, data v2026-10-08.2.