What are the macros for 1 cup of tofu?

January 1, 2026 •

3 min read

Tofu, a staple in many plant-based diets, is a popular protein source with a versatile texture. However, the macronutrient content can vary significantly depending on its firmness. Understanding the specific macros is key to integrating it effectively into any dietary plan, whether you're focusing on high protein or balancing your fat intake.

Quick Summary

This article provides a comprehensive breakdown of the macronutrients—protein, fat, and carbs—found in one cup of different types of tofu, from silken to extra-firm. It highlights how varying firmness levels impact the nutritional profile and offers insights into selecting the right tofu for your dietary goals.

Key Points

Firm Tofu Macros: A single cup of firm tofu contains approximately 20-22g protein, 11g fat, and 5g carbohydrates.
Macro Variation by Firmness: The macros for tofu differ based on firmness, with higher firmness levels (less water) resulting in more concentrated protein and fat per cup.
Silken Tofu Profile: Softer silken tofu offers a lower macro density, with around 14g protein and 7g fat per cup, making it suitable for smooth preparations.
Extra-Firm Protein Punch: Extra-firm tofu has the highest protein concentration, making it ideal for high-protein, low-carb dishes.
Health Benefits: Tofu provides benefits beyond macros, including promoting heart health, strengthening bones, and offering antioxidant properties due to its isoflavone content.
Versatile Ingredient: Tofu's ability to absorb flavors and its varying textures make it a versatile ingredient for a wide range of recipes, from desserts to grilled dishes.

Macronutrient Breakdown: 1 Cup of Firm Tofu

One of the most widely used forms of tofu is firm tofu, known for its ability to hold its shape during cooking like stir-frying or baking. The nutritional profile for one cup (around 252 grams) of firm tofu is substantial and offers an excellent source of plant-based protein.

Macros for Firm Tofu

Protein: A single cup contains roughly 20 to 22 grams of high-quality protein, which includes all nine essential amino acids. This makes it a complete protein source, a key benefit for those on vegetarian and vegan diets.
Fat: Fat content is approximately 11 to 12 grams per cup, with the majority being heart-healthy monounsaturated and polyunsaturated fats. These are beneficial fats that support overall cardiovascular health.
Carbohydrates: The carbohydrate count is quite low, typically around 5 grams per cup, with a notable portion coming from dietary fiber. This low-carb profile makes it suitable for many different diet types.

What About Other Types of Tofu?

While firm tofu is a popular choice, the macros differ significantly across other varieties. The key difference lies in the water content: the firmer the tofu, the more water has been pressed out, resulting in a more concentrated protein and fat content per cup.

Silken Tofu: A Softer Alternative

Silken tofu, which has the highest water content, is less dense in macronutrients compared to its firmer counterparts. It is ideal for sauces, smoothies, and desserts.

Calories: Approximately 121 calories per cup.
Protein: Around 14 grams per cup.
Fat: About 7 grams per cup.
Carbohydrates: Roughly 3 grams per cup.

Extra-Firm Tofu: Maximum Density

For those seeking the highest concentration of protein and fat, extra-firm tofu is the clear winner. Its low water content and dense texture make it great for grilling or pan-frying. The macronutrient profile can be even higher than standard firm tofu, with protein content reaching up to 15 grams per 100g.

Comparison Table: Tofu Macro Breakdown per Cup


Tofu Type	Calories (kcal)	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)	Primary Use
Firm Tofu	~183	~20	~11	~5	~3	Stir-fries, baking, scrambling
Silken Tofu	~121	~14	~7	~3	~0	Smoothies, sauces, desserts
Extra-Firm Tofu	Varies, higher	~22+	~12+	~5	~3	Grilling, frying, kebabs

Health Benefits Beyond the Macros

Beyond its macronutrients, tofu offers a wealth of additional health benefits that contribute to its standing as a nutritious food.

Heart Health: The soy isoflavones found in tofu have been linked to a reduced risk of heart disease. Regular consumption may help lower LDL ("bad") cholesterol and triglyceride levels while potentially raising HDL ("good") cholesterol.
Bone Health: Tofu prepared with calcium sulfate is an excellent source of calcium, a vital mineral for bone density and strength. The isoflavones may also contribute to reducing bone loss.
Antioxidant Properties: Soy isoflavones also provide antioxidant and anti-inflammatory benefits.
Disease Risk Reduction: Studies suggest that regular soy consumption may be associated with a lower risk of certain cancers, including breast and prostate cancer, and a reduced risk of developing type 2 diabetes.
Rich in Minerals: Tofu is a great source of other essential minerals, including iron, manganese, selenium, and magnesium.

How to Choose the Right Tofu

Choosing the right tofu depends largely on your intended use and desired macro balance. For a high-protein, low-carb meal, extra-firm is the best choice. For a creamier, lower-density option, silken is ideal. Many people enjoy experimenting with different textures to find their preference. When preparing, remember to press firm and extra-firm varieties to remove excess water, which helps it absorb marinades better and achieve a crispier texture when cooked. The flavor of tofu is naturally mild, allowing it to take on the seasonings you use, making it incredibly versatile.

Conclusion

Understanding what are the macros for 1 cup of tofu is essential for anyone tracking their nutritional intake. While firm tofu provides approximately 20 grams of protein, 11 grams of fat, and 5 grams of carbohydrates per cup, the exact numbers shift with different types. By being mindful of the water content, you can easily choose the right tofu to meet your specific dietary needs. This plant-based powerhouse is not only an excellent source of complete protein but also offers a host of other health benefits, making it a valuable addition to a balanced and healthy diet.

For more detailed nutritional information, consult the USDA FoodData Central website.

Frequently Asked Questions

No, a single cup of tofu does not typically have more protein than an equivalent amount of meat. However, with about 20-22 grams of complete protein per cup (firm tofu), it is a substantial plant-based source.

Yes, due to its higher water content, silken tofu is considerably lower in calories than firm tofu. A cup of silken tofu has around 121 calories, while a cup of firm tofu is closer to 183 calories.

Pressing tofu removes excess water, which concentrates the protein and fat content per serving. It also improves the texture and allows it to better absorb flavors.

It is not recommended to use silken tofu for stir-frying, as its delicate texture will cause it to fall apart. Silken tofu is best used for blended items like sauces, smoothies, or desserts.

A complete protein source contains all nine of the essential amino acids that the human body cannot produce on its own. Tofu is considered a complete protein, which is one of its major nutritional advantages.

While the raw macros remain the same, adding cooking oils or other ingredients during preparation will increase the fat and calorie content. Frying tofu will add more fat compared to baking or air-frying.

Once a package of tofu is opened, it should be refrigerated in an airtight container filled with fresh water to keep it preserved. For best results, change the water daily.