How many calories are in a cube of tofu? The definitive guide

December 19, 2025 •

3 min read

Tofu is a protein-rich food that is low in calories, making it a popular choice for many diets. However, the exact number of calories can vary significantly depending on its firmness and preparation method. This guide will explore how many calories are in a cube of tofu, breaking down the numbers by type so you can accurately track your intake.

Quick Summary

The calorie count of a cube of tofu varies depending on its firmness, with extra-firm having more calories per ounce than silken due to lower water content. Preparation method also impacts the final calorie count.

Key Points

Firmness is Key: The calorie count for a cube of tofu largely depends on its firmness, as firmer varieties have lower water content and higher calorie density per gram.
Silken vs. Firm: Silken tofu is the lowest in calories, with soft and firm varieties increasing in caloric density as more water is pressed out.
Cooking Adds Calories: The preparation method, such as frying in oil, can significantly increase the calorie count of your tofu.
Protein-Rich: Tofu is a complete plant-based protein source containing all essential amino acids, making it a great addition to vegetarian and vegan diets.
Check the Label: For the most accurate calorie count, always consult the specific brand's nutritional information, as densities can vary.
Nutrient-Dense: Beyond calories, tofu provides valuable minerals like calcium, manganese, and iron, especially in calcium-set varieties.
Versatile Ingredient: The wide range of tofu firmness allows it to be used in everything from creamy sauces to crispy fried dishes.

Understanding the Tofu-Calorie Connection

Unlike many other food items with a standardized nutritional value, the calorie content of tofu is not a single, fixed number. Tofu is made from soybeans, but the calorie density is directly linked to its water content. The firmer the tofu, the more water has been pressed out of it during manufacturing, resulting in a higher concentration of soybeans per ounce and, therefore, more calories. This is a crucial distinction for anyone tracking their nutritional intake.

The Firmness Factor: A Breakdown

Silken Tofu: This softest variety has the highest water content. A typical 1-cubic-inch serving contains only about 17 calories. It is not ideal for cubing but is excellent for creamy sauces, dressings, and smoothies due to its smooth consistency.
Soft Tofu: With slightly less water than silken, soft tofu is still delicate. Half a cup of soft tofu cubes can contain around 76 calories. It works well in soups, casseroles, and pureed dishes.
Firm Tofu: This is the most common variety for cubing. It holds its shape well and a single 1-ounce cube of raw, firm tofu can have about 41 calories. A half-cup serving of cubed firm tofu has approximately 94 calories.
Extra-Firm Tofu: This variety contains the least amount of water. An ounce of extra-firm tofu has roughly 26 calories. This type is best for pan-frying, grilling, and other methods where you want the tofu to maintain its shape without crumbling.
Super-Firm Tofu: Even denser than extra-firm, super-firm tofu is packed with nutrients. Per 1-ounce serving, it can contain around 41 calories.

How Preparation Methods Affect Calorie Count

It's important to remember that these are the calories for raw tofu. The way you cook it can significantly change the final calorie count. Consider the following common preparation methods:

Frying: Frying tofu, especially deep-frying, will substantially increase its caloric value. The tofu acts like a sponge, absorbing the oil it's cooked in. For instance, a recipe for fried tofu may have significantly more calories than its raw counterpart due to the added fat.
Baking: Baking tofu with a small amount of oil is a healthier alternative to frying. You can control the amount of oil used, resulting in a crispy texture without excessive calories.
Stir-frying: Similarly to baking, using a minimal amount of oil for a stir-fry will keep the calories low while still providing a delicious and satisfying meal.
Marinating: While a simple marinade of soy sauce, ginger, and garlic won't add many calories, using a sugar-based marinade or a lot of oil will. Be mindful of the marinade ingredients when counting calories.

The Health Benefits Beyond Calories

While knowing how many calories are in a cube of tofu is helpful for dietary planning, focusing solely on the numbers overlooks its impressive nutritional profile. Tofu is a complete protein, meaning it contains all nine essential amino acids. It is also cholesterol-free and rich in a variety of vitamins and minerals. For example, a 3.5-ounce (100g) serving of firm, calcium-set tofu can provide over 50% of your daily value for calcium.

Comparison Table: Tofu Firmness and Calories


Tofu Type	Water Content	Approx. Calories per 1-oz Cube	Approx. Calories per 1/2 Cup	Best For
Silken	Very High	10-15	~76	Smoothies, sauces, dressings
Soft	High	15-20	~76	Soups, casseroles
Firm	Medium	20-40	~94	Stir-fries, pan-frying
Extra-Firm	Low	25-45	~135	Grilling, baking
Super-Firm	Very Low	40-50	~181	Air frying, dry cooking

Conclusion: The Calorie Answer Depends on the Cube

The question of how many calories are in a cube of tofu doesn't have a single answer because the size and firmness of the tofu cube are variable factors. As a general rule, remember that the firmer the tofu, the more calories it will have per ounce. A small, 1-inch cube of firm tofu can range from 20 to 40 calories, while a similarly sized piece of extra-firm tofu might be on the higher end of that scale due to its denser, more concentrated soy content. Always check the nutritional information on the packaging of your specific brand, and be mindful of how your cooking methods—especially the use of added oils—can increase the final calorie count. Regardless of the exact number, tofu remains an excellent source of protein for a well-rounded and balanced diet. American Heart Association: Tofu and Your Health

Frequently Asked Questions

Extra-firm tofu contains more calories per ounce than silken tofu. The firmer texture means more water has been pressed out, leaving a higher concentration of protein, fat, and calories.

Pressing tofu removes excess water but does not change the total calories of the block. However, it increases the calorie density per ounce, as the remaining solid portion is more concentrated.

Yes, tofu can be beneficial for weight loss. It is relatively low in calories and high in protein, which helps you feel full and satisfied for longer, potentially reducing overall calorie intake.

To cook tofu without adding many calories, use methods like baking, air frying, or stir-frying with a minimal amount of oil. You can also add flavor with low-calorie marinades made from soy sauce, vinegar, and spices.

Yes, fried tofu is typically higher in calories. The tofu soaks up the oil it is cooked in, significantly increasing its overall fat and calorie content compared to raw or baked tofu.

Tofu is a nutrient-dense food that provides a variety of essential nutrients. It is a source of complete protein and contains minerals like calcium, manganese, iron, and phosphorus.

No, tofu can be made with different coagulants, which can slightly affect its mineral content. Calcium-set tofu, for example, is a great source of calcium.