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Protein facts for Tofu (Firm) per 100g and per 1/2 cup serving. Values are USDA-approximate for raw or standard prepared state.
| Nutrient | Amount |
|---|---|
| Calories | 76 kcal |
| Protein | 8g |
| Total Carbohydrates | 1.9g |
| Dietary Fiber | 0.3g |
| Total Fat | 4.8g |
| Serving | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| 50g | 4g | 38 | 1g | 2.4g |
| 100g | 8g | 76 | 1.9g | 4.8g |
| 1/2 cup (126g) | 10.1g | 96 | 2.4g | 6g |
| 150g | 12g | 114 | 2.9g | 7.2g |
| 200g | 16g | 152 | 3.8g | 9.6g |
Based on one 1/2 cup serving (126g, 10.1g protein).
| Daily Protein Target | Target (g) | % Covered | Remaining (g) |
|---|---|---|---|
| Sedentary adult (0.8g/kg, ~150lb person) | 55g | 18% | 44.9g |
| Active adult (1.2g/kg, ~150lb person) | 82g | 12% | 71.9g |
| Athlete (1.6g/kg, ~150lb person) | 109g | 9% | 98.9g |
| Bodybuilder (2.0g/kg, ~150lb person) | 136g | 7% | 125.9g |
Yes. High-protein foods help preserve muscle mass during a calorie deficit. Tofu (Firm) provides 10.1g of protein per 1/2 cup. Its lower calorie count also makes it easy to stay in a deficit.
Tofu (Firm) contains 8g of protein per 100g. A typical serving of 1/2 cup (126g) provides 10.1g of protein. It ranks #92 out of 200 common foods for protein density.
Tofu (Firm) is classified as a Low Protein Food (8g per 100g). It provides limited protein. Pair it with higher-protein foods to meet your daily targets.
Muscle synthesis requires adequate protein intake throughout the day. Tofu (Firm) provides 10.1g of protein per 1/2 cup, contributing to your daily target. For muscle building, most research supports 1.6 to 2.2g of protein per kg of body weight daily.
FitCommit's AI camera scanner identifies Tofu (Firm) from a photo and logs protein and macros automatically. Track your daily protein goal in real time.
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