# Tofu, firm nutrition: 17 g protein per 100 g (est.) | Macro Friendly Meals

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.

## 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

- [Baked tofu, rice, and stir-fry vegetables](https://macrofriendlymeals.com/recipes/tofu-rice-veg-l1)
- [Crispy tofu with soy-ginger glaze](https://macrofriendlymeals.com/recipes/tofu-rice-veg-l2)
- [Lightened General Tso tofu](https://macrofriendlymeals.com/recipes/tofu-rice-veg-l3)

## Related

- [Ground beef 90/10, cooked](https://macrofriendlymeals.com/foods/ground-beef-90-10-cooked) (12 g protein / 100 kcal)
- [Rotisserie chicken (meat + skin)](https://macrofriendlymeals.com/foods/rotisserie-chicken-meat-skin) (11.3 g protein / 100 kcal)
- [Chicken thigh, skinless, cooked](https://macrofriendlymeals.com/foods/chicken-thigh-skinless-cooked) (12.4 g protein / 100 kcal)
- [Chilean sea bass, cooked](https://macrofriendlymeals.com/foods/chilean-sea-bass-cooked) (11.1 g protein / 100 kcal)
- [Salmon, cooked](https://macrofriendlymeals.com/foods/salmon-cooked) (10.7 g protein / 100 kcal)
- [Tempeh](https://macrofriendlymeals.com/foods/tempeh) (10.4 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/tofu-firm

Cite as: Macro Friendly Meals, "Tofu, firm nutrition", https://macrofriendlymeals.com/foods/tofu-firm, data v2026-10-08.2.