Tofu (Firm)
One level US cup of tofu weighs 252 g (8.9 oz). A tablespoon is 15.8 g. Per 100 g: 144 calories and 17.3 g protein.
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 5.3 g | 0.19 oz | 7.6 | 0.92 g | 0.15 g | 0.46 g |
| 1 tablespoon | 15.8 g | 0.56 oz | 22.8 | 2.7 g | 0.44 g | 1.4 g |
| ¼ cup | 63 g | 2.2 oz | 90.7 | 10.9 g | 1.8 g | 5.5 g |
| ⅓ cup | 84 g | 3 oz | 121 | 14.5 g | 2.4 g | 7.3 g |
| ½ cup | 126 g | 4.4 oz | 181 | 21.8 g | 3.5 g | 11 g |
| 1 cup | 252 g | 8.9 oz | 363 | 43.6 g | 7.1 g | 21.9 g |
| 2 cups | 504 g | 17.8 oz | 726 | 87.2 g | 14.1 g | 43.8 g |
Nutrition
Bars show grams per 100 g. Calories come 44% from protein, 7% from carbs and 49% from fat.
Tofu gets most of its calories from fat: about 44% from protein, 7% from carbs and 49% from fat. One cup (252 g) has 363 calories, 43.6 g protein and 5.8 g fiber.
How to measure
Spoon it into the cup and level without packing. These are light, so small mistakes change the macros a lot. A scale is best.
For this ingredient: Press out the water, then cube and measure. Weighing is easier.
Tips from the kitchen
- Measure small amounts with a 0.1 g pocket scale for accurate macros.
- Store sealed in a cool, dry cupboard.
- Mix gently with liquid; overworking makes doughs tough.
Common questions
How many grams is 1 cup of tofu?
One level US cup of tofu weighs about 252 g (8.9 oz). Press out the water, then cube and measure. Weighing is easier.
How many grams is 1 tablespoon of tofu?
One level tablespoon weighs about 15.8 g, and one teaspoon about 5.3 g.
How much protein is in 100 g of tofu?
100 g has 17.3 g protein, 2.8 g carbs, 8.7 g fat and 144 calories.