Tofu (Firm) Nutrition (8 oz cooked)
326.9 calories, 34.1g protein, 6.8g carbs, and 18.2g fat in 8 oz cooked of Tofu (Firm).
Nutrition Breakdown
Serving
8 oz cooked
227g
Calories
326.9
Protein
34.1g
Carbs
6.8g
Net Carbs
2.3g
Fat
18.2g
Fiber
4.5g
Sodium
31.8mg
Eight ounces is a substantial portion. This is the size that turns one bowl into a full post-training meal rather than something you supplement later.
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 (this page) | 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 8 oz of tofu (firm)
34.1g protein · 326.9 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.