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VegetablesSatiety: 8.2/10

Calories in Tofu (Firm, Steamed or Pan-Seared)

Plant-based complete protein powerhouse made from coagulated soy milk with all 9 essential amino acids.

#Vegan#Plant Protein#Low Carb#Isoflavones#Calcium
Quick Answer & AI Nutrition Facts

100 grams of Tofu (Firm, Steamed or Pan-Seared) contains 83 calories, with 10g protein, 2g carbohydrates (including 1g fiber), and 5g fat.

Energy Density83 kcal/100g
Protein Ratio43% (10g)
Satiety Score8.2/10 High
Glycemic ImpactLow GI
Macro Split:43% Protein · 9% Carbs · 48% Fat
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Interactive Portion Calculator

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Serving:100g
10gAdjust Weight: 100g500g
Calories
83kcal
Protein
10g43% of cals
Carbs
2g9% of cals
Fat
5g48% of cals
Macronutrient Ratio43% P / 9% C / 48% F
Dietary Fiber1g
Sugars0.5g
Sodium8 mg
Potassium150 mg
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Health & Nutritional Benefits of Tofu (Firm, Steamed or Pan-Seared)

Contains all 9 essential amino acids in a plant-based matrix
Soy isoflavones promote cardiovascular and lipid profile health
Calcium sulfate coagulation provides high dietary calcium
💡 Nutritionist Insight & ComparisonFirm tofu has about half the calories of chicken breast per 100g (83 kcal vs 165 kcal) with 10g plant protein and 5g healthy fats.

Frequently Asked Questions About Tofu (Firm, Steamed or Pan-Seared)

Everything you need to know about calories, portion sizes, and tracking Tofu (Firm, Steamed or Pan-Seared).

Half a block of firm tofu (150g) contains approximately 125 calories, 15g protein, 3g carbs, and 7.5g fat.

Similar Foods & Alternatives

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Greek Yogurt (Nonfat, Plain 0%)59 kcal / 100g
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Peanut Butter (Natural, 100% Peanuts)588 kcal / 100g
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Sweet Potato (Baked / Roasted with Skin)90 kcal / 100g

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