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Meat, fish, and eggs

Firm tofu

Per 100 g (3.5 oz), firm tofu provides 9 g of protein, 0.9 g of fiber, and 78 kcal, a very low energy density.

Last reviewed: By USDA description: Tofu, firm (nigari)

  • 78 kcalCalories per 100 g
  • 9 gProtein per 100 g
  • 0.9 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 100 g (3.5 oz) serving provides about 78 kcal, 9 g of protein, and 0.9 g of fiber.

Values for firm tofu per 100 g (3.5 oz) and per typical serving of 100 g (3.5 oz).
NutrientPer 100 g (3.5 oz)Per serving (100 g (3.5 oz))
Calories78 kcal78 kcal
Protein9 g9 g
Carbohydrates2.9 g2.9 g
of which sugars0.6 g0.6 g
Fiber0.9 g0.9 g
Fat4.2 g4.2 g
of which saturated0.8 g0.8 g
Water82.9 g82.9 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) + 2 (very low energy density: 78 kcal/100 g) + 2 (protein: 11.6 g/100 kcal) + 0 (fiber: 1.2 g/100 kcal) + 1 (solid food with 82.9 g of water) = 6; capped at 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about firm tofu

How much protein is in a 100 g (3.5 oz) serving of firm tofu?

100 g (3.5 oz) of firm tofu has 9 g of protein. A typical 100 g (3.5 oz) serving has about 9 g of protein. That is 11.6 g of protein per 100 kcal.

How many calories does a 100 g (3.5 oz) serving of firm tofu have?

100 g (3.5 oz) of firm tofu has 78 kcal. A typical 100 g (3.5 oz) serving has about 78 kcal. That is a very low energy density.

Does firm tofu have fiber?

100 g (3.5 oz) of firm tofu has 0.9 g of fiber. A typical 100 g (3.5 oz) serving has about 0.9 g of fiber.

Is firm tofu filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 78 kcal/100 g) + 2 (protein: 11.6 g/100 kcal) + 0 (fiber: 1.2 g/100 kcal) + 1 (solid food with 82.9 g of water) = 6; capped at 5. It is an estimate based on its composition, not a measurement in people.

How does firm tofu sit with nausea from a GLP-1 medication?

Based on our tags, this is what matters about firm tofu on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of firm tofu?

We use 100 g (3.5 oz) as a typical serving. That amount provides about 78 kcal, 9 g of protein, and 0.9 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) (FDC ID 172448). U.S. Department of Agriculture, Agricultural Research Service. accessed .