Firm tofu is about 76 calories per 100g, with 8g of protein and 4.8g of fat. It's the default plant protein in most cuts because it's neutral-flavored, takes marinade well, and crisps when pressed and pan-fried. Extra-firm and super-firm varieties pack a few more grams of protein per gram.
Calories scale with portion. Here's how a typical tofu serving translates in your tracker:
Point your iPhone camera at tofu and SpotWell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreTofu has approximately 76 calories per 100g (firm). A typical serving — 1 cup, cubed (252g) — comes in at 191 calories.
8g of protein per 100g (firm). That puts tofu at roughly 10.5g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With SpotWell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Tofu is naturally low-calorie at 76 kcal per 100g (firm), so it's easy to fit into a deficit.