QUICK ANSWER
How many calories are in hard tofu?
Hard tofu prepared with nigari provides 145 kcal per 100 g. Scale from the edible portion and keep other states separate.
145 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Hard tofu nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 145 kcal
- Protein
- 12.7 g
- Carbohydrate
- 4.39 g
- Fat
- 9.99 g
- Fibre
- 0.6 g
- Calcium
- 345 mg
- Iron
- 2.75 mg
- Magnesium
- 53 mg
Source: USDA FoodData Central SR Legacy record 174291. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
12.7 g per 100 g. From Tofu, hard, prepared with nigari.
Carbohydrate
4.39 g per 100 g. From Tofu, hard, prepared with nigari.
Fat
9.99 g per 100 g. From Tofu, hard, prepared with nigari.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where hard tofu fits in a varied eating pattern.
Calcium
345 mg per 100 g in the selected USDA record.
Iron
2.75 mg per 100 g in the selected USDA record.
Magnesium
53 mg per 100 g in the selected USDA record.
Selenium
16.8 µg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Hard, nigari-set
Selected reference.
Soft, firm or extra-firm
Choose the matching texture and coagulant when known.
Fried tofu
Mapped separately because frying changes the product.
Fermented or dried-frozen
These are mapped products and should not inherit hard-tofu values.
PRACTICAL CONTEXT
How hard tofu can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 145 kcal per 100 g, the 50 g example is 72.5 kcal.
Fibre check
The selected record lists 0.6 g fibre per 100 g.
Protein check
The selected record lists 12.7 g protein per 100 g.
Best logging move
Match texture and coagulant when possible, then log oil, marinade, batter and sauce separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Follow the unopened and opened storage directions on the package.
After opening or cooking
Keep opened tofu covered and chilled in a clean container.
Prepare
Use clean utensils and avoid contact with raw animal-food juices.
Safety boundary
The nutrient record does not provide storage duration; follow manufacturer and current local food-safety guidance.
PHOTO LOGGING
How to log hard tofu more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Tofu, hard, prepared with nigari.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Hard tofu calorie and nutrition questions
How many calories are in 100 g of tofu?
145 kcal in the selected Tofu, hard, prepared with nigari record.
How much fibre is in tofu?
0.6 g per 100 g in the selected record.
Which tofu state does this page use?
Tofu, hard, prepared with nigari. Preparation and edible state are part of the answer.
Does every type of tofu have the same calories?
No. Texture, coagulant and processing differ, and USDA lists several tofu products separately.
How are the portion calories calculated?
Each portion is scaled from 145 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Tofu, hard, prepared with nigari, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration or food-safety limits; use package directions and current local guidance where relevant.
Open USDA FoodData Central SR Legacy record 174291 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.