Ingredient reference
Firm tofu Protein Portions
Approximate portions for tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), calculated from USDA FoodData Central data.
Protein / 100 g9.0 g
Calories / 100 g78 kcal
Food stateprepared
SourceUSDA FDC
Protein target table
How much for a selected target?
The values below are approximate; the calculator keeps its calculation method visible.
| Protein target | Approximate portion | Approx. calories |
|---|---|---|
| 20 g | ≈220 g (≈7.8 oz) | ≈175 kcal |
| 30 g | ≈330 g (≈11.7 oz) | ≈260 kcal |
| 40 g | ≈440 g (≈15.6 oz) | ≈345 kcal |
| 50 g | ≈555 g (≈19.5 oz) | ≈430 kcal |
Source: USDA FoodData Central · FDC ID 172448 · SR Legacy · retrieved August 14, 2026
Record description: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). Selected because Generic SR Legacy record selected because it identifies both firm tofu and the coagulants used; no branded tofu record is used. Last reviewed August 14, 2026.
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