Tofu (Firm) Nutrition (6 oz cooked)
244.8 calories, 25.5g protein, 5.1g carbs, and 13.6g fat in 6 oz cooked of Tofu (Firm).
Nutrition Breakdown
Serving
6 oz cooked
170g
Calories
244.8
Protein
25.5g
Carbs
5.1g
Net Carbs
1.7g
Fat
13.6g
Fiber
3.4g
Sodium
23.8mg
Six ounces is the portion most people land on, and it is the default protein weight on our bowls. It clears a typical per-meal protein target without pushing the calories up much.
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 (this page) | 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 6 oz of tofu (firm)
25.5g protein · 244.8 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.