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Nutrition Facts

Calories in Tofu (firm) — Nutrition Facts & Macros

Complete nutrition breakdown for Tofu (firm) per 100g, including macros, fiber, and Insulin Load Score.

Nutrition per 100g

144 cal

17g

Protein

3g

Carbs

9g

Fat

2.3g

Fiber

Macro Ratio

42%
50%
Protein 42%Carbs 7%Fat 50%

Insulin Load Score

15

Low Insulin Load

This food causes minimal insulin release. It is an excellent choice for maintaining stable blood sugar levels and supporting metabolic health.

The Insulin Load Score estimates how much insulin your body needs to process a food, based on its macronutrient composition. Scale: 0 (minimal) to 100 (maximum).

Compare with Similar Foods

Chicken Breast

165 cal

per 100g

P: 31gC: 0gF: 3.6gILS: 18

Egg (whole)

72 cal

per 1 large (50g)

P: 6gC: 0.4gF: 5gILS: 22

Salmon

208 cal

per 100g

P: 20gC: 0gF: 13gILS: 15

Greek Yogurt (plain, 0%)

59 cal

per 100g

P: 10gC: 3.6gF: 0.4gILS: 20

Frequently Asked Questions

How many calories are in Tofu (firm)?

A serving of Tofu (firm) (100g) contains 144 calories, with 17g protein, 3g carbs, and 9g fat.

Is Tofu (firm) good for weight loss?

Tofu (firm) is a moderate-calorie food at 144 calories per 100g. It can fit into a weight loss plan when portion sizes are controlled. Its high protein content (17g) helps preserve muscle during a deficit.

What is the Insulin Load Score of Tofu (firm)?

Tofu (firm) has an Insulin Load Score of 15, which is considered low. This means it causes minimal insulin release, making it a good choice for blood sugar management.

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