How many calories in a half cup of soft tofu?

December 3, 2025 •

4 min read

According to USDA data, a half-cup of soft, cubed tofu contains approximately 76 calories, making it a low-calorie and nutrient-dense protein source. This versatile ingredient is not only light on calories but also offers a delicate, creamy texture perfect for a variety of dishes, from savory to sweet.

Quick Summary

A half-cup serving of soft tofu is a low-calorie source of plant-based protein. The exact calorie count is approximately 76, depending on the specific type and preparation method. It also provides key nutrients like calcium and iron.

Key Points

Low Calorie Count: A half-cup serving of soft tofu contains approximately 76 calories, making it a light and nutritious option.
Rich in Protein: It provides a good dose of plant-based protein, with around 8g per half-cup, and contains all nine essential amino acids.
High Water Content: The high moisture level is what gives soft tofu its delicate, custardy texture and lower caloric density compared to firmer varieties.
Heart-Healthy: As a cholesterol-free food low in saturated fat, soft tofu supports cardiovascular health.
Versatile Ingredient: Use soft tofu to add a creamy, smooth texture to smoothies, sauces, dressings, and desserts.
Source of Minerals: Depending on the coagulant used, it can be a source of important minerals like calcium and iron.

Demystifying the Calories in Soft Tofu

Soft tofu, often used in creamy sauces, soups, and desserts, is a cornerstone of many plant-based and Asian cuisines. Given its high water content, it contains fewer calories and a more delicate structure compared to its firmer counterparts. For those managing their caloric intake, understanding the specific nutritional value of soft tofu is essential for accurate meal planning. The standard half-cup serving is a convenient benchmark for many recipes.

Soft Tofu Nutritional Profile

Beyond just the caloric content, a half-cup serving of soft tofu offers a robust nutritional profile that contributes positively to a balanced diet.

Macronutrients: A typical half-cup serving contains approximately 76 calories, with a macronutrient distribution of roughly 8g of protein, 5g of fat (mostly heart-healthy polyunsaturated), and 2g of carbohydrates.
Micronutrients: This serving also provides beneficial vitamins and minerals. It is a good source of:
- Calcium: Crucial for bone health, especially when prepared with calcium sulfate.
- Iron: An important mineral for blood health.
- Manganese: Essential for many bodily functions.
- Folate (B9): Important for cell growth and metabolism.

Culinary Versatility of Soft Tofu

Soft tofu's delicate, custard-like texture makes it highly versatile in the kitchen. Unlike firm tofu, which holds its shape, soft tofu blends seamlessly into sauces and dips, or adds a silky smooth consistency to soups.

Common uses for soft tofu:

Creamy bases: Puree soft tofu to create dairy-free sauces, dressings, and dips. It works as a replacement for cream, yogurt, or mayonnaise in many recipes.
Desserts: Blend soft tofu with sweeteners, cocoa powder, or fruit to make a rich, dairy-free chocolate mousse, pudding, or cheesecake.
Soups and stews: Add cubes of soft tofu to miso soup or Korean sundubu-jjigae (soft tofu stew) to enhance creaminess and protein content.
Smoothies: A small amount of soft tofu can add a protein boost and silky texture to smoothies without affecting the flavor.
Egg substitute: When scrambled, soft tofu can be seasoned to create a vegan version of scrambled eggs.

Comparison of Tofu Firmness: Soft vs. Firm

When selecting tofu, the level of firmness is the most important factor, directly influencing both its caloric density and culinary application. The difference in calories per serving comes down to water content: firmer tofu is pressed more, removing moisture and concentrating the nutrients.


Feature	Soft / Silken Tofu	Firm / Extra-Firm Tofu
Water Content	High	Low
Texture	Custard-like, delicate	Dense, spongy, holds shape
Approx. Calories (per ½ cup)	~75-76 calories	~181-183 calories
Approx. Protein (per ½ cup)	~8-9g	~20-22g
Ideal Uses	Sauces, smoothies, desserts, soups	Stir-fries, grilling, frying, baking

This table highlights why soft tofu is a lighter option. While firm tofu offers a higher protein punch per serving, soft tofu remains a nutritious choice for specific preparations where its texture is desirable.

Health Benefits of Incorporating Soft Tofu

Beyond its low-calorie nature, soft tofu offers several health advantages that make it a valuable addition to a healthy diet.

Heart Health: Regular consumption of soy products, including tofu, has been linked to lower levels of LDL ("bad") cholesterol and may reduce the risk of heart disease. Tofu is naturally low in saturated fat and cholesterol-free.
Bone Health: When processed with calcium sulfate, soft tofu is an excellent source of calcium, a mineral vital for maintaining strong bones and preventing osteoporosis.
Complete Protein Source: As a plant-based food, tofu contains all nine essential amino acids, making it a "complete" protein. This is especially beneficial for those following vegetarian or vegan diets.
Isoflavones: Tofu contains isoflavones, plant compounds with antioxidant and anti-inflammatory properties. These may help protect against certain cancers and support brain health.
Weight Management: Its high protein content relative to its low calorie count promotes a feeling of fullness, which can aid in controlling appetite and managing weight.

Choosing and Storing Soft Tofu

When shopping for soft tofu, you will typically find it in the refrigerated section, often packaged in a water-filled container. You may also see shelf-stable silken tofu in the pantry aisle, which is a convenient option for baking and smoothies.

To store fresh soft tofu:

Drain the water from the package.
Submerge the unused tofu in fresh, cold water in an airtight container.
Change the water daily to keep it fresh.
Refrigerate and use within a week of opening.

Conclusion

In summary, a half cup of soft tofu provides approximately 76 calories, along with a beneficial blend of protein, healthy fats, and essential minerals like calcium and iron. Its creamy texture is perfect for a range of recipes, from indulgent desserts to savory sauces, while its nutritional profile supports heart and bone health and aids in weight management. By understanding the slight caloric differences between soft and firmer tofu, you can easily incorporate this versatile and healthy plant-based protein into your culinary creations.

For more detailed nutritional information, including a breakdown of the amino acid content in soft tofu, you can consult the USDA's food database.

Frequently Asked Questions

Yes, silken tofu is a type of soft tofu and has a very similar calorie count. A half-cup of silken tofu contains around 75 calories, comparable to the 76 found in other soft tofu varieties.

Yes, soft tofu can be beneficial for weight loss. It is low in calories but rich in protein, which helps increase satiety and reduce overall calorie intake.

Soft tofu has a significantly lower calorie count than firm tofu. For example, a half-cup of firm tofu has about 181-183 calories, while the same amount of soft tofu has around 76 calories.

Yes, soft or silken tofu is an excellent addition to smoothies. It creates a creamy, smooth texture and adds a protein boost without altering the flavor of the other ingredients.

No, you do not need to press soft tofu. Unlike firm tofu, its high water content is what gives it its desired creamy texture, which is best for sauces, dips, and blended dishes.

Yes, tofu is made from soybeans and is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own.

Yes, soft tofu can be pureed and seasoned to replace dairy products in various recipes. It works well as a creamy base for sauces, dressings, and even desserts like cheesecake and mousse.