Tofu (Firm) Nutrition (10 oz cooked)
407.5 calories, 42.5g protein, 8.5g carbs, and 22.6g fat in 10 oz cooked of Tofu (Firm).
Nutrition Breakdown
Serving
10 oz cooked
283g
Calories
407.5
Protein
42.5g
Carbs
8.5g
Net Carbs
2.8g
Fat
22.6g
Fiber
5.7g
Sodium
39.6mg
Ten ounces is a bulking portion. If you are trying to gain, this is where a single bowl starts doing real work toward a daily surplus instead of just hitting a protein number.
Reference values for tofu (firm), scaled from a per-100g basis to the serving shown. These describe the ingredient in general, not a specific bowl we cooked. Real figures move with the cut, the trim and the cooking method. For the authoritative database, see USDA FoodData Central.
Tofu (Firm) nutrition by serving size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 oz cooked | 162.7 | 17g | 3.4g | 9g |
| 6 oz cooked | 244.8 | 25.5g | 5.1g | 13.6g |
| 8 oz cooked | 326.9 | 34.1g | 6.8g | 18.2g |
| 10 oz cooked (this page) | 407.5 | 42.5g | 8.5g | 22.6g |
Tofu (Firm) in one of our bowls
Protein portions are chosen per bowl and set to the ounce, up to 14 ounces of cooked weight, and they are weighed in the kitchen rather than scooped. Here is what common portions of tofu (firm) work out to:
A bowl built at 10 oz of tofu (firm)
42.5g protein · 407.5 calories from the protein alone, before the base, vegetables and sauce you add on top.
The builder totals calories and macros live as you choose, so the numbers are settled before you order rather than read off a label afterwards.