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firm, raw
76
Calories
8g
Protein
4.8g
Fat
1.9g
Carbs
0.3g
Fiber
0.6g
Sugar
7mg
Sodium
0.7g
Sat Fat
96
Calories
10g
Protein
6g
Fat
2.4g
Carbs
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Low GI foods provide sustained energy and are ideal for meals throughout the day.
Overview
Plant-based protein that is low calorie and versatile. Good for vegetarian and vegan athletes.
Meal Timing
Versatile for any meal. Press before cooking for better texture. Absorbs marinades well.
Protein
Tofu is a moderate plant protein source that works well in many dishes.
Tofu works well in a calorie deficit. Low calorie density lets you eat more volume.
Tofu supports a calorie surplus. Useful for balanced meals during a bulk.
Calorie Context
At 76 cal/100g, tofu is very low calorie but also lower in protein than animal sources (8g/100g).
Comparison
Lower protein than chicken (31g) but much lower calorie. Complete plant protein with all essential aminos.
Tofu has 76 calories per 100g. A typical serving (1/2 block (126g), 126g) contains 96 calories.
Yes, Tofu is cutting-friendly. Tofu provides 8g protein per 100g, which helps with satiety during a calorie deficit.
Yes, Tofu works well during a bulk. With 8g protein per 100g, Tofu is a moderate plant protein source that works well in many dishes.
Tofu has a glycemic index of 15, which is classified as Low. Low GI foods provide sustained energy and are ideal for meals throughout the day.
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