How many calories are in 2 oz of firm tofu?

December 5, 2025 •

4 min read

According to nutritional data, a 2 oz serving of raw, firm tofu contains approximately 82 calories. This low-calorie, high-protein plant-based food is a popular and versatile option for many dietary preferences, making it important to understand its specific energy content and nutrient profile.

Quick Summary

A 2 oz serving of firm tofu contains around 82 calories, along with 9g of protein, 5g of fat, and 2g of carbohydrates. The exact nutritional content can vary slightly depending on the brand and how it was processed. It is also an excellent source of calcium.

Key Points

82 Calories: A 2 oz serving of firm tofu contains approximately 82 calories, though this can vary slightly by brand.
Nutrient-Dense: It offers a good balance of 9g of protein, 5g of fat, and 2g of carbohydrates in a 2 oz portion.
Complete Protein: As a plant-based complete protein, firm tofu is an excellent meat alternative.
Rich in Minerals: Tofu prepared with calcium sulfate is a great source of calcium, iron, and manganese.
Cooking Method Matters: The way you cook tofu, particularly the amount of oil used, significantly impacts its final calorie count.
Weight Management Tool: Its high protein content promotes satiety, making it a useful food for managing weight.

Firm tofu is a popular plant-based protein source known for its versatility in cooking and its healthy nutrient profile. A standard 2 oz serving, which is equivalent to approximately 56 grams, is a relatively low-calorie food option that is packed with essential nutrients. The exact caloric and nutrient content can differ based on the specific brand and processing method, so checking the product label is always recommended for the most accurate information. However, general data provides an excellent baseline for understanding this dietary staple.

Caloric Breakdown of 2 oz Firm Tofu

The calories in firm tofu come from its main macronutrients: protein, fat, and carbohydrates. The higher the density of the tofu, the more water has been pressed out, concentrating the nutrients and calories. Firm tofu falls in the middle of the spectrum, providing a good balance of firmness and nutritional density.

Protein: A 2 oz serving of firm tofu typically provides about 9 grams of protein. Since protein contains 4 calories per gram, this contributes 36 calories to the total count.
Fat: This same serving size contains approximately 5 grams of fat. With 9 calories per gram of fat, this accounts for 45 calories. The fat content is mostly healthy polyunsaturated fat.
Carbohydrates: The carbohydrate content is low, with about 2 grams per 2 oz serving. With 4 calories per gram of carbohydrates, this adds a minimal 8 calories.

Nutritional Composition of Firm Tofu

Beyond the macronutrients, firm tofu is a powerhouse of vitamins and minerals. The addition of coagulants like calcium sulfate during its preparation process significantly boosts its mineral content.

Macronutrient Profile

Protein: As a complete protein, tofu contains all nine essential amino acids, making it a valuable protein source for vegetarians and vegans.
Fat: The healthy fats in tofu include monounsaturated and polyunsaturated fats, which can support heart health.
Carbohydrates: Low in net carbs, firm tofu is suitable for low-carb and ketogenic diets.

Key Vitamins and Minerals

Calcium: Often an excellent source, especially when prepared with calcium sulfate.
Iron: Contains a good amount of iron, which is vital for red blood cell formation.
Manganese: An essential mineral that contributes to bone health and metabolism.
Selenium: Provides a significant portion of the daily value for selenium, an important antioxidant.

Comparison of Tofu Types (per 2 oz serving)

The calorie count is highly dependent on the type of tofu due to varying water content. The table below compares the nutritional information of different varieties per 2 oz serving. It's important to remember these are approximations.


Tofu Type	Approximate Calories	Approximate Protein	Approximate Fat	Notes
Firm	82 calories	9g	5g	Great for stir-frying and grilling.
Extra-Firm	53-60 calories	6g	3g	Denser with less water and fewer calories.
Silken (firm)	35 calories	4g	2g	Higher water content, suitable for blending.

How Cooking Affects Tofu's Calories

When firm tofu is cooked, its base nutritional value does not change. However, the preparation method can add extra calories and fat. For example:

Frying: Pan-frying tofu in oil will absorb additional fat, significantly increasing the calorie count. The amount will depend on the type and quantity of oil used.
Baking/Air-Frying: These methods can achieve a crispy texture without adding excess oil, keeping the calorie count close to the raw value. Using a non-stick spray can further minimize added fat.
Boiling/Steaming: Cooking tofu this way adds no extra fat or calories, preserving its original nutritional profile. It's a great option for soups and light dishes.

Using Firm Tofu for Weight Management

Its high protein content and relatively low-calorie density make firm tofu an excellent food for weight management. The protein helps increase satiety, meaning you feel full longer, which can prevent overeating. Additionally, its versatility allows it to be incorporated into many recipes as a meat substitute, reducing the overall calorie and saturated fat intake of a meal. From salads to stir-fries, firm tofu can be a filling and nutritious component of a balanced diet.

Conclusion

In summary, a 2 oz serving of firm tofu provides a modest 82 calories, comprised primarily of a healthy balance of protein and fat, with very few carbohydrates. It is also a valuable source of essential minerals like calcium and iron. When preparing firm tofu, the cooking method is key to controlling the final calorie count. Choosing methods like baking, air-frying, or steaming will maintain its naturally low-calorie status, while deep-frying will add substantial calories from oil. As a whole, firm tofu is a nutritious, low-calorie, and protein-rich ingredient that can easily fit into a healthy eating plan.

Authoritative Link

For more detailed nutritional information and health benefits of tofu, you can refer to the extensive resources provided by Healthline.

Frequently Asked Questions

No, extra-firm tofu has slightly fewer calories than firm tofu because more water has been pressed out, resulting in a higher concentration of nutrients in a smaller package. A 2 oz serving of extra-firm tofu typically has around 53-60 calories.

Compared to many types of meat, firm tofu is lower in calories and fat. For example, 2 oz of ground beef has significantly more calories. Tofu is also cholesterol-free, unlike meat.

Firm tofu is not fat-free, but the fat it contains is mostly healthy unsaturated fats. At 5 grams of fat per 2 oz serving, it is a moderate-fat food that fits well into a healthy diet.

Yes, firm tofu is excellent for low-carb diets. A 2 oz serving contains only about 2 grams of carbohydrates, with a low amount of net carbs.

To keep the calorie count low, consider baking, air-frying, or steaming your firm tofu. These methods don't require adding much, if any, oil and still result in a delicious texture.

Yes, firm tofu is a great source of plant-based protein for muscle building, as it contains all nine essential amino acids. A 2 oz serving provides 9g of protein, which can easily be scaled up for higher protein requirements.

The calcium itself adds a negligible amount to the calorie count. However, the use of calcium sulfate as a coagulant indicates a firmer tofu with higher nutritional density, which can correlate with a slightly higher calorie count overall, compared to water-packed softer tofus.