Tofu (Firm) Nutrition (4 oz cooked)
162.7 calories, 17g protein, 3.4g carbs, and 9g fat in 4 oz cooked of Tofu (Firm).
Nutrition Breakdown
Serving
4 oz cooked
113g
Calories
162.7
Protein
17g
Carbs
3.4g
Net Carbs
1.1g
Fat
9g
Fiber
2.3g
Sodium
15.8mg
Four ounces is the light end of a protein portion. It suits a calorie-controlled bowl, or a second bowl later in the day when the first one already did the heavy lifting.
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 (this page) | 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 | 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 4 oz of tofu (firm)
17g protein · 162.7 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.