How many calories are in soft tofu? A comprehensive guide

October 26, 2025 •

3 min read

According to the USDA, a 3/4-cup (100-gram) serving of silken tofu contains approximately 46 calories, making it one of the lowest-calorie protein options available. This nutrient-dense, low-calorie profile makes soft tofu a popular choice for those managing their weight and seeking a versatile, plant-based protein source.

Quick Summary

This guide details the exact calorie and nutritional content of soft and silken tofu, explaining how preparation and specific brands can cause slight variations. It also compares the caloric density of soft tofu to its firmer counterparts, highlights its key health benefits, and offers low-calorie recipe ideas for incorporating it into your diet.

Key Points

Low-Calorie Density: Soft and silken tofu typically contain 45-60 calories per 100 grams due to their high water content.
Higher in Water, Lower in Nutrients: Compared to firmer tofu, soft tofu has less concentrated macronutrients, resulting in a lower calorie count and different texture.
Rich in Complete Protein: Soft tofu provides all nine essential amino acids, making it a complete and valuable source of plant-based protein.
Versatile Culinary Ingredient: Its smooth, creamy texture makes soft tofu ideal for blending into sauces, smoothies, and desserts, or adding to soups.
Supports Weight Management: The high protein and low-calorie nature of soft tofu can increase satiety, helping you feel fuller longer and aiding in weight loss.
Beneficial for Heart and Bone Health: Rich in isoflavones and, if calcium-set, calcium, soft tofu supports heart health and strong bones.

Understanding the Calories in Soft Tofu

Soft tofu, often known as silken tofu, is celebrated for its smooth, custard-like texture and its low-calorie, high-protein nutritional profile. The higher water content in soft tofu compared to firmer versions is the primary reason for its lower calorie count. A standard 100-gram (3.5-ounce) serving of soft or silken tofu generally contains between 45 and 60 calories, depending on the brand and specific processing. This makes it an exceptionally light and healthy addition to a variety of dishes, from savory soups to creamy desserts.

Nutritional Breakdown: What's Inside?

Beyond just calories, soft tofu is a nutritional powerhouse. A typical 100-gram serving offers:

Protein: Approximately 4 to 8 grams of complete protein, containing all nine essential amino acids.
Fat: Around 2 to 4 grams of fat, with the majority being healthy polyunsaturated fats.
Carbohydrates: Typically 1 to 3 grams, with minimal sugar.
Minerals: A good source of essential minerals, especially when calcium-set. This can include calcium for bone health and iron for red blood cell function.

Soft Tofu vs. Other Firmness Levels

One of the most common questions revolves around how the calorie count of soft tofu stacks up against firmer varieties. The key difference lies in the water content. The less water that is pressed out of the tofu, the lower its overall calorie and nutrient density per ounce. Firmer varieties are more concentrated, leading to higher calories, protein, and fat per serving.


Tofu Type	Calories per 100g (approx.)	Protein per 100g (approx.)	Best Uses
Soft/Silken Tofu	45-60 kcal	4-8 g	Creamy sauces, soups, smoothies, desserts, dressings.
Medium Tofu	70 kcal	7 g	Gently stir-frying, simmering in sauces.
Firm Tofu	70-80 kcal	9 g	Stir-fries, pan-frying, baking, grilling.
Extra-Firm Tofu	130-144 kcal	14-16 g	Stir-frying, grilling, scrambling, any application requiring a solid texture.

The Health Benefits of Soft Tofu

Choosing soft tofu isn't just about managing calories; it comes with a wealth of health advantages. It's a complete protein source, crucial for tissue repair and muscle maintenance, particularly for those on plant-based diets. The isoflavones present in soy products like tofu are powerful antioxidants that may contribute to heart health by helping to lower LDL (“bad”) cholesterol levels. Furthermore, soft tofu's high calcium content (especially if calcium-set) is vital for maintaining strong, healthy bones and preventing osteoporosis. For those seeking to lose or manage weight, the high protein and fiber content promote satiety, helping you feel full for longer and reducing overall caloric intake.

Creative Low-Calorie Recipes Using Soft Tofu

Due to its smooth texture, soft tofu is incredibly versatile. Here are some low-calorie ways to use it:

Creamy Smoothies: Blend soft tofu with fruit, a handful of spinach, and a splash of plant-based milk for a protein-rich, creamy smoothie.
Vegan Chocolate Mousse: Combine soft tofu with melted dark chocolate and a touch of maple syrup for a guilt-free, decadent dessert.
Creamy Pasta Sauce: Blend soft tofu with roasted red peppers, garlic, and a hint of nutritional yeast for a rich and creamy dairy-free pasta sauce.
Soondubu Jjigae: A classic Korean spicy soft tofu stew, packed with vegetables and flavor.
Silky Salad Dressing: Blend with herbs, lemon juice, and a little vinegar for a tangy, creamy dressing.

Conclusion

In summary, soft tofu is a low-calorie, nutrient-dense, and highly versatile food that offers a significant amount of plant-based protein and essential minerals. With approximately 45-60 calories per 100 grams, it is an excellent choice for anyone looking to reduce their calorie intake while still enjoying a satisfying and nourishing meal. Its ability to adapt to a wide range of recipes, from creamy sauces to hearty stews and delicious desserts, makes it a valuable staple in a health-conscious kitchen. Whether you are managing your weight, exploring plant-based eating, or simply adding more nutrients to your diet, soft tofu is an ingredient worth embracing for its impressive health benefits and culinary flexibility. For more healthy and creative ideas, consider exploring recipes on reputable culinary sites like BBC Good Food.

Frequently Asked Questions

Yes, soft tofu is an excellent food for weight loss. It is low in calories and fat, yet rich in protein, which helps increase satiety and keeps you feeling full longer, reducing overall calorie consumption.

The calorie count is significantly lower in soft tofu. While soft tofu has approximately 45-60 calories per 100 grams, firm tofu can have 70-80 calories or more for the same serving size. This is because soft tofu has a higher water content.

Soft tofu is very versatile. You can blend it into creamy smoothies, make dairy-free desserts like mousse, use it to thicken soups and sauces, or serve it in a traditional Korean soft tofu stew (Soondubu Jjigae).

Yes, for most practical purposes, silken tofu is a type of soft tofu. Silken tofu is un-pressed, giving it an even smoother, more delicate, and custard-like texture than regular soft tofu, but their nutritional profiles are very similar.

While most brands are within a similar range, there can be slight variations in calorie and macronutrient content depending on the specific manufacturing process and added ingredients. Always check the nutrition label for the most accurate information.

The basic calorie count of soft tofu does not change with cooking. However, the total calorie count of your meal can increase significantly depending on the cooking method and ingredients added, such as frying in oil or using caloric sauces.

Yes, tofu is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. This makes it a high-quality protein option, especially for vegans and vegetarians.