{"id":35348,"date":"2022-08-12T13:25:55","date_gmt":"2022-08-12T11:25:55","guid":{"rendered":"https:\/\/getindya.com\/?p=35348"},"modified":"2026-11-03T17:30:36","modified_gmt":"2026-11-03T16:30:36","slug":"how-many-calories-in-tofu","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/how-many-calories-in-tofu\/","title":{"rendered":"How many calories are in tofu?"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">Tofu <\/span><b>may not appear<\/b><span style=\"font-weight: 400\"> on many favourite-food lists. For one reason or another, its reputation is not always flattering.<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Don&#8217;t worry<\/span><\/i><span style=\"font-weight: 400\">: our sports nutritionists explain its <\/span><b>calories<\/b><span style=\"font-weight: 400\">, <\/span><b>protein quality<\/b><span style=\"font-weight: 400\"> and whether there are reasons to <\/span><b>avoid it<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Most importantly\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400\">How can you <\/span><b>cook tofu<\/b><span style=\"font-weight: 400\"> so it tastes good?<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How many calories are in 100 grams of tofu?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">100 grams of tofu provide:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Tofu calories<\/b><span style=\"font-weight: 400\">: 110 kcal<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Carbohydrate:<\/b><span style=\"font-weight: 400\"> 0.9 g &#8211; 3.6 kcal (3.28%)<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Protein:<\/b><span style=\"font-weight: 400\"> 11.1 g &#8211; 44.3 kcal (40.27%)<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Fat:<\/b><span style=\"font-weight: 400\"> 6.9 g &#8211; 62.1 kcal (56.45%)<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-29030 aligncenter\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-grafico-300x300.jpg\" alt=\"Tofu calorie chart\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-grafico-300x300.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-grafico-150x150.jpg 150w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-grafico-768x768.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-grafico.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How much protein is in tofu?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Tofu supplies <\/span><b>11.1 grams of protein<\/b><span style=\"font-weight: 400\"> per <\/span><b>100 grams<\/b><span style=\"font-weight: 400\">, all plant based.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Is tofu protein good quality?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">The <\/span><b>animal-to-plant protein balance<\/b><span style=\"font-weight: 400\"> proposed here is <\/span><b>50:50<\/b><span style=\"font-weight: 400\">, with both sources offering benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Animal <\/span><b>protein foods<\/b><span style=\"font-weight: 400\"> can supply<\/span> <a href=\"https:\/\/getindya.com\/en\/iron-oxygen-sporting-performance\/\"><b>iron<\/b><\/a><b>, omega 3, vitamin B12 and calcium<\/b><span style=\"font-weight: 400\">, alongside <\/span><b>essential fatty acids<\/b><span style=\"font-weight: 400\">, depending on the food.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Plant <\/span><b>protein foods<\/b><span style=\"font-weight: 400\"> can provide nutrients and compounds such as <\/span><a href=\"https:\/\/getindya.com\/en\/fibre-sporting-performance\/\"><b>fibre<\/b><\/a><span style=\"font-weight: 400\">, <\/span><b>vitamin C<\/b><span style=\"font-weight: 400\"> and <\/span><b>polyphenols<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Animal <\/span><b>proteins<\/b><span style=\"font-weight: 400\"> generally supply<\/span><b> all essential amino acids<\/b><span style=\"font-weight: 400\"> and have <\/span><b>high biological value<\/b><span style=\"font-weight: 400\">. Some plant sources have a less balanced amino acid profile.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Tofu <\/span><b>stands out<\/b><span style=\"font-weight: 400\">: made from <\/span><b>soya<\/b><span style=\"font-weight: 400\">, it contains all <\/span><b>essential amino acids<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29395 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-ahumado-1280x640.webp\" alt=\"Smoked tofu calories\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Is tofu healthy?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Tofu <\/span><b>is useful<\/b><span style=\"font-weight: 400\"> for people avoiding animal protein, but can also fit an omnivorous diet. Potential <\/span><b>benefits<\/b><span style=\"font-weight: 400\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">An excellent source of <\/span><b>high-biological-value protein<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">A useful <\/span><b>calcium<\/b><span style=\"font-weight: 400\"> content, particularly in calcium-set varieties.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Some<\/span><b> fibre<\/b><span style=\"font-weight: 400\">, contributing to a filling meal.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Isoflavones <\/span><b>are also present<\/b><span style=\"font-weight: 400\">, plant compounds studied in relation to hormonal activity.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Great <\/span><b>versatility<\/b><span style=\"font-weight: 400\"> across recipes.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h3><strong>Why do some people say tofu is bad?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Individual circumstances may make a food <\/span><b>unsuitable<\/b><span style=\"font-weight: 400\">. With <\/span><b>kidney stones<\/b><span style=\"font-weight: 400\">, assess the overall diet and <\/span><b>oxalate intake<\/b><span style=\"font-weight: 400\"> with a clinician rather than assuming all tofu must be avoided.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In 1998, tofu attracted concern about <\/span><b>breast cancer<\/b><span style=\"font-weight: 400\">. That simple <\/span><b>claim<\/b><span style=\"font-weight: 400\"> has not held up, and some research has associated soya food intake with <\/span><b>lower mortality<\/b><span style=\"font-weight: 400\"> among breast cancer survivors.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29396 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-bowl-1280x640.webp\" alt=\"Tofu in a Buddha bowl\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">When is the best time to eat tofu?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">You may be tired of hearing this answer\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400\">It depends.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Choose a time that fits your <\/span><b>life<\/b><span style=\"font-weight: 400\">. Scrambled tofu can make a useful breakfast, providing <\/span><b>good-quality protein<\/b><span style=\"font-weight: 400\"> and helping you feel full.<\/span><\/p>\n<p><span style=\"font-weight: 400\">No time to prepare it in the morning?<\/span><\/p>\n<p><span style=\"font-weight: 400\">It works at lunch or dinner too.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Its <\/span><b>protein content<\/b><span style=\"font-weight: 400\"> makes it useful <\/span><b>after training<\/b><span style=\"font-weight: 400\"> to support <\/span><b>muscle repair and <\/b><a href=\"https:\/\/getindya.com\/en\/best-diet-muscle-gain\/\"><b>growth<\/b><\/a><span style=\"font-weight: 400\">. A large portion <\/span><b>immediately before exercise<\/b><span style=\"font-weight: 400\"> may be less comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A meal that is <\/span><b>slow to digest<\/b><span style=\"font-weight: 400\"> can cause discomfort around exercise. Digestion requires <\/span><b>blood flow<\/b><span style=\"font-weight: 400\">, while exercise also increases demand from <\/span><b>working muscles<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>How much tofu can you eat each day?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">A <\/span><b>portion of tofu<\/b><span style=\"font-weight: 400\"> may be around <\/span><b>125\u2013150 grams<\/b><span style=\"font-weight: 400\">, similar to a meat portion. The aim is to s<\/span><b>upply the protein you need<\/b><span style=\"font-weight: 400\"> throughout the day.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29397 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-crossfit-1280x640.webp\" alt=\"Tofu for CrossFit athletes\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What is tofu?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">An important question.<\/span><\/p>\n<p><span style=\"font-weight: 400\">What exactly is it?<\/span><\/p>\n<p><span style=\"font-weight: 400\">Tofu is made from <\/span><b>soya beans and water<\/b><span style=\"font-weight: 400\">. The curds <\/span><b>are pressed<\/b><span style=\"font-weight: 400\"> to remove excess water after the soya milk <\/span><b>is coagulated<\/b><span style=\"font-weight: 400\">. Coagulants commonly include <\/span><b>magnesium chloride or calcium sulphate<\/b><span style=\"font-weight: 400\">, with texture depending on the process.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Tofu, seitan and tempeh: the differences<\/span><\/h3>\n<p><span style=\"font-weight: 400\">In <\/span><b>vegetarian and vegan cooking<\/b><span style=\"font-weight: 400\">, these foods often feature in high-protein recipes. They are all u<\/span><b>seful plant protein sources<\/b><span style=\"font-weight: 400\">, but they are different foods.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Your tolerance and any<\/span><b> allergies or intolerances<\/b><span style=\"font-weight: 400\"> determine which are suitable.<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><span style=\"font-weight: 400\">Tofu<\/span><\/h4>\n<p><span style=\"font-weight: 400\">As discussed, tofu is made by coagulating a<\/span><b> soya-and-water mixture<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><span style=\"font-weight: 400\">Tempeh<\/span><\/h4>\n<p><span style=\"font-weight: 400\">Tempeh also comes from <\/span><b>soya<\/b><span style=\"font-weight: 400\">. Instead of using the same coagulants, cooked beans are fermented with <\/span><b><i>Rhizopus oligosporus<\/i><\/b><span style=\"font-weight: 400\"> for a <\/span><b>partial fermentation<\/b><span style=\"font-weight: 400\"> lasting around 48 hours.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The result has a stronger flavour and aroma than tofu.<\/span><\/p>\n<p>\u00a0<\/p>\n<h4><span style=\"font-weight: 400\">Seitan<\/span><\/h4>\n<p><span style=\"font-weight: 400\">Seitan is often grouped with tofu and tempeh as a <\/span><b>plant-based food<\/b><span style=\"font-weight: 400\">, but its raw material is different.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It comes from <\/span><b>wheat protein, or gluten<\/b><span style=\"font-weight: 400\">. Washing wheat flour removes starch, leaving protein that can be shaped and cooked.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It is a useful <\/span><b>plant protein source<\/b><span style=\"font-weight: 400\"> but is <\/span><b>unsuitable for people with coeliac disease or gluten-related intolerance<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29398 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-seitan-1280x640.webp\" alt=\"Tofu and seitan\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How should you cook tofu?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">A question many of us have asked.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Why does <\/span><b>tofu taste so bland<\/b><span style=\"font-weight: 400\">?<\/span><\/p>\n<p><span style=\"font-weight: 400\">Its natural flavour is mild. Rinsing can help remove an <\/span><b>unpleasant aftertaste<\/b><span style=\"font-weight: 400\"> associated with its packing liquid or coagulant.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For tofu you look forward to finding in your lunchbox, <\/span><b>follow these steps<\/b><span style=\"font-weight: 400\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Rinse<\/b><span style=\"font-weight: 400\"> it thoroughly after removing the packaging to reduce its characteristic grassy taste.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Remove excess liquid<\/b><span style=\"font-weight: 400\">, including water used for <\/span><b>rinsing<\/b><span style=\"font-weight: 400\"> and some <\/span><b>water within the tofu<\/b><span style=\"font-weight: 400\">. This helps <\/span><b>flavours penetrate<\/b><span style=\"font-weight: 400\">. Place it between <\/span><b>sheets of kitchen paper<\/b><span style=\"font-weight: 400\"> and add a <\/span><b>weight<\/b><span style=\"font-weight: 400\"> to press it. Allow <\/span><b>at least an hour<\/b><span style=\"font-weight: 400\"> rather than expecting instant results.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Then <\/span><b>cut the tofu<\/b><span style=\"font-weight: 400\"> into cubes, strips or another shape and add your <\/span><b>favourite seasonings<\/b><span style=\"font-weight: 400\">. Its <\/span><b>neutral flavour<\/b><span style=\"font-weight: 400\"> suits many combinations. Try <\/span><b>chilli powder, garlic and ginger<\/b><span style=\"font-weight: 400\">, which add plenty of flavour with little effect on the macros.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">After<\/span><b> marinating<\/b><span style=\"font-weight: 400\"> for a couple of hours, <\/span><b>cook it<\/b><span style=\"font-weight: 400\">. Pressing helps it crisp in the <\/span><b>oven or frying pan<\/b><span style=\"font-weight: 400\"> with a little extra virgin olive oil. We also enjoy air-frying for 10\u201312 minutes at 190\u00baC. The <a href=\"https:\/\/www.amazon.es\/Cecotec-Tecnolog%C3%ADa-PerfectCook-Temperatura-Temporizador\/dp\/B0BPYVNW3L?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&amp;crid=25EHZJJRCSY32&amp;keywords=airfryer&amp;qid=1696588143&amp;sprefix=airfryer%2Caps%2C161&amp;sr=8-3-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&amp;th=1&amp;linkCode=ll1&amp;tag=indya09-21&amp;linkId=6ff67c9f6d653ffaa086ba31be1bf367&amp;language=es_ES&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noopener\">Cecotec version<\/a> is one option mentioned by our team.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">These ideas might earn tofu a place on more favourite-food lists.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29399 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-1280x640.webp\" alt=\"Smoked tofu\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">3 healthy tofu recipes<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Try<\/span><b> three of our favourites<\/b><span style=\"font-weight: 400\">, also available in the app for your <\/span><b>personalised nutrition plan<\/b><span style=\"font-weight: 400\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/quinoa-con-tofu-al-curry-almendras-brocoli-y-pasas\/\"><span style=\"font-weight: 400\">Quinoa with curried tofu, almonds, broccoli and raisins<\/span><\/a><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/sopa-miso-con-fideos-de-arroz-kale-champinones-tofu-y-semillas-de-sesamo\/\"><span style=\"font-weight: 400\">Miso soup with rice noodles, kale, mushrooms, tofu and sesame seeds<\/span><\/a><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><a href=\"https:\/\/getindya.com\/recetas\/salteado-de-guisantes-tofu-brocoli-zanahoria-y-calabacin\/\"><span style=\"font-weight: 400\">Stir-fried peas, tofu, broccoli, carrot and courgette<\/span><\/a><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29400 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/calorias-tofu-noodles-1280x640.webp\" alt=\"Tofu with ramen noodles\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">To Sum Up\u2026<\/span><\/h2>\n<p><span style=\"font-weight: 400\">For <\/span><b>more protein<\/b><span style=\"font-weight: 400\"> from <\/span><b>plant sources<\/b><span style=\"font-weight: 400\">, tofu is a versatile option offering <\/span><b>nutritional benefits<\/b><span style=\"font-weight: 400\"> across many recipes.<\/span><\/p>\n<p>Explore our services at <a href=\"https:\/\/getindya.com\/\">INDYA Sports Nutritionists<\/a> and take your performance further.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How many calories are in tofu, and should you eat it? Our nutritionists explore this versatile food.<\/p>\n","protected":false},"author":19,"featured_media":19772,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1],"tags":[],"class_list":["post-35348","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35348","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35348"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35348\/revisions"}],"predecessor-version":[{"id":35850,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35348\/revisions\/35850"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/19772"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35348"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}