Why Is Tofu High in Calories? Separating Fact from Fiction

December 28, 2025 •

4 min read

Surprisingly, 100 grams of firm tofu contains only about 144 calories, making the question 'Why is tofu high in calories?' largely based on a common misunderstanding. The reality is that tofu is considered a relatively low-calorie food, particularly when compared to many animal protein sources.

Quick Summary

The perception that tofu is high in calories is a myth stemming from its density and preparation. Calorie count depends on firmness and water content, with added oils from cooking significantly increasing total energy.

Key Points

Tofu is Generally Low in Calories: Contrary to popular belief, plain tofu has a low-calorie count, making it a great option for weight management.
Firmness Correlates with Calorie Density: The firmer the tofu, the more water has been removed, resulting in a higher concentration of nutrients and calories per ounce.
Cooking Method Significantly Impacts Calories: Frying tofu in oil adds substantial calories, potentially doubling the total amount compared to baking, steaming, or boiling.
Tofu is Rich in Protein and Nutrients: All varieties of tofu provide a complete protein and are excellent sources of essential minerals like calcium and iron.
Health Benefits Go Beyond Weight Loss: Regular tofu consumption can contribute to improved heart health, stronger bones, and may even lower the risk of certain cancers.
Mindful Preparation is Key: To keep calories low, opt for healthier cooking methods like baking or air-frying instead of deep-frying, and use low-calorie seasonings.

The Calorie Misconception: Unpacking Tofu's Reputation

The idea that tofu is a high-calorie food is a widespread myth. In fact, tofu is often championed in weight loss diets because it is a low-calorie, high-protein food that helps you feel full. The confusion arises from a few key factors, primarily related to how it's processed and prepared. While a block of extra-firm tofu may seem calorie-dense, this is only because the water has been pressed out, concentrating the protein, fat, and carbohydrates into a smaller, more solid package. A comparison with other protein sources reveals that tofu is a very modest source of calories. For example, 100 grams of firm tofu has about 144 calories, while the same amount of paneer (Indian cottage cheese) can have over 250 calories.

How Tofu's Firmness Impacts Calorie Content

Not all tofu is created equal, and its calorie content varies significantly depending on its firmness. The manufacturing process of tofu involves coagulating soy milk and pressing the resulting curds to remove water. The longer the curds are pressed, the firmer the tofu becomes and the more concentrated its nutrients are. This process explains the caloric difference between silken and extra-firm tofu.

The Spectrum of Tofu Firmness

Silken Tofu: With the highest water content, silken tofu is the softest and has the lowest number of calories per serving. It is undrained and unpressed, giving it a custardy texture.
Soft Tofu: A step up in firmness from silken, soft tofu is slightly more solid but still fragile. It has more protein and calories than silken tofu due to less water.
Firm Tofu: This is the most common variety and has been pressed to remove a good amount of water. It holds its shape well and is higher in protein and calories than softer types.
Extra-Firm and Super-Firm Tofu: These are the most intensely pressed versions, containing the least amount of water. As a result, their calories, protein, and fat content are the most concentrated per ounce.

The Real Culprit: Added Oils and Frying

While raw tofu is a low-calorie food, its calorie count can skyrocket depending on how it's prepared. Tofu's porous texture allows it to absorb flavors, but this also means it soaks up a significant amount of oil during frying. For instance, a stir-fried tofu dish with a generous amount of oil can easily have double the calories of a similar portion that is steamed or baked. To keep your tofu dish low-calorie, consider these healthier preparation methods:

Baking or Air-Frying: This can achieve a crispy texture with minimal or no added oil.
Steaming or Boiling: These methods add no extra calories and help retain the tofu's moisture.
Using Low-Calorie Sauces: Marinate tofu in low-sodium soy sauce, vinegars, and spices instead of heavy, sugar-laden sauces.

Tofu Calorie Comparison Table (Per 100g)


Tofu Type	Calories	Protein (g)	Fat (g)	Water Content	Notes
Silken	~61	~6	~2.2	High	Custard-like, suitable for sauces and dressings
Firm	~144	~17.3	~8.7	Medium	Versatile, holds shape for frying and stir-frying
Extra-Firm	~170	~19	~11	Low	Best for baking, grilling, and meat substitutes
Fried Tofu (estimate)	200+	Varies	Varies	Varies	Calories increase significantly due to absorbed oil

Tofu's Abundant Health Benefits Beyond Low Calories

Despite the calorie misconception, tofu is a powerhouse of nutrition with numerous health advantages. It is a complete protein source, providing all nine essential amino acids the body needs. Tofu is also rich in isoflavones, plant compounds with antioxidant and anti-inflammatory properties that have been linked to reduced risk of certain cancers and improved heart health. Additionally, it's an excellent source of essential minerals.

Heart Health: Tofu contains heart-healthy polyunsaturated fats and is cholesterol-free, helping to lower LDL 'bad' cholesterol levels.
Bone Health: Many brands fortify tofu with calcium, and it also contains magnesium, which are crucial for maintaining strong bones and preventing bone loss.
Cancer Prevention: Research suggests that regular consumption of soy products may be linked to a reduced risk of hormone-related cancers, such as breast and prostate cancer.
Weight Management: The combination of high protein and low calories in tofu promotes satiety, helping to manage appetite and support weight loss efforts.

For more information on the benefits of tofu, you can consult sources like Harvard Health Publishing, which details its role as a healthy, plant-based protein source.

Conclusion: The Final Word on Tofu and Calories

Ultimately, the idea that tofu is a high-calorie food is a misconception. Its calorie content is actually quite modest and varies with its firmness. The major factor that can turn a low-calorie tofu dish into a calorie-heavy meal is the cooking method, specifically frying in excessive oil. By understanding the nutritional profile and choosing healthy preparation methods, you can fully enjoy tofu as a versatile, nutrient-dense, and genuinely healthy addition to your diet. Tofu is a beneficial food that deserves to be celebrated for its nutritional value rather than misunderstood for its density.

Frequently Asked Questions

Yes, frying tofu can make it significantly higher in calories because its porous texture absorbs a considerable amount of oil during the cooking process. Using baking, steaming, or air-frying methods is a healthier alternative.

Firmer tofu varieties have more calories because they have a lower water content. The pressing process removes water, concentrating the protein and fat into a denser block, which increases the calories per serving size compared to water-rich silken tofu.

In many ways, yes. Tofu contains less than half the calories of a similar serving of boiled chicken breast and is free of cholesterol and saturated fats, which are common in animal proteins. Its unsaturated fats and isoflavones are beneficial for heart health.

Silken or soft tofu is the lowest in calories due to its high water content. However, firm and extra-firm tofu are also low in calories when prepared without excess oil and offer higher protein content per serving.

For most people, incorporating tofu into a balanced diet regularly is considered safe and healthy. The American Cancer Society sees no dangers from moderate soy consumption, and benefits include improved heart health and reduced cancer risk.

Pressing tofu simply removes excess water, which concentrates the nutrients and energy into a smaller volume, so it doesn't reduce the total calories of the entire block. However, it can make cooking healthier by allowing the tofu to absorb marinades instead of oil.

Yes, a significant portion of the fat content in tofu consists of heart-healthy polyunsaturated fats, including omega-3 and omega-6 fatty acids, which can help manage cholesterol levels.

For most adults, tofu is a safe and beneficial food. People with a soy allergy should avoid it, and individuals with certain thyroid conditions or hormone-sensitive cancers should consult a healthcare professional.