What does 100 calories of tofu (firm) look like?
Tofu (firm) has 78 calories per 100 g, so 100 calories is 1½ quarter blocks of tofu (128 g). That's more food per calorie than most protein foods on this site (average 64 g). It's one of the better protein sources per calorie here: 11.6 g of protein per 100 kcal.
Tofu (firm): 50 to 500 calories
| Calories | Grams | Ounces | Quarter blocks |
|---|---|---|---|
| 50 kcal | 64 g | 2.3 oz | ¾ |
| 100 kcal | 128 g | 4.5 oz | 1½ |
| 200 kcal | 256 g | 9.0 oz | 3¼ |
| 300 kcal | 385 g | 13.6 oz | 4¾ |
| 500 kcal | 641 g | 22.6 oz | 8 |
What's in 100 calories of tofu (firm)
Want more food for the same 100 calories?
These give you at least 2½ times more volume than tofu (firm):
Compare with other protein foods
| Food | 100 kcal is | Grams |
|---|---|---|
| ⬜ Tofu (firm) | 1½ quarter blocks | 128 g |
| 🥚 Egg whites | 5¾ large egg whites | 192 g |
| 🦞 Lobster (cooked) | ¾ cup | 112 g |
| 🫘 Refried beans | ½ cup | 111 g |
| 🫘 Baked beans | ½ cup | 106 g |
| 🦀 Crab (cooked) | 3⅔ oz | 103 g |
| 🐟 Cod (cooked) | ½ fillet | 95 g |
| 🦃 Turkey breast (deli) | 6 slices | 94 g |
| 🐟 Canned tuna (in water) | ½ can | 86 g |
| 🫘 Lentils (cooked) | ½ cup | 86 g |
| 🍤 Shrimp (cooked) | 15 large shrimp | 84 g |
| 🫛 Edamame (shelled) | ½ cup | 83 g |
| 🫘 Kidney beans (cooked) | ½ cup | 79 g |
Questions
How much is 100 calories of tofu (firm)?
100 calories of tofu (firm) is about 128 g (4.5 oz), or roughly 1½ quarter blocks.
How many calories are in 100 g of tofu (firm)?
78 calories per 100 g, according to USDA FoodData Central.
Is tofu good for weight loss?
Low calorie density (0.78 kcal per gram). Generous portions fit easily into a calorie budget. 100 calories also gives you 11.6 g of protein and 1.2 g of fiber.
How many calories are in one quarter block?
About 63 calories.
How many quarter blocks is 200 calories?
About 3¼ (256 g).
The 100-calorie cheat sheet
One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.