FitDexTofu: how many calories?
Tofu carries 76 calories per 100 grams; a typical portion (120 g) comes to 91 calories. The tables below give the same figure in cups, spoons and slices.
- Protein8.1 g
- Carbs1.9 g
- Fat4.8 g
- Fibre0.3 g
- Protein9.7 g
- Carbs2.3 g
- Fat5.8 g
- Fibre0.4 g
Where do the calories come from?
- Protein 39%
- Carbs 9%
- Fat 52%
Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.
What do these numbers mean on the plate?
Tofu carries 0.8 calories per gram: 100 calories come to 132 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.
A typical portion is 120 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Tofu that means understating the calories by 17%.
In calories, one portion (120 g · 91 kcal) comes to: 113 g Curd cheese. Curd cheese page
One portion every day adds up to 33,288 calories a year — roughly a 4.3 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline
The cooking method is decisive here: boiling barely changes the calories per gram, while frying adds fat and can load 50-90 calories onto 100 grams.
Household measure equivalents
| Measure | Gram | Calories | Protein |
|---|---|---|---|
| Tablespoon (15 ml) | 9.0 g | 7 kcal | 0.7 g |
| Small glass (100 ml) | 60 g | 46 kcal | 4.9 g |
| Glass (200 ml) | 120 g | 91 kcal | 9.7 g |
| US cup (240 ml) | 144 g | 109 kcal | 11.7 g |
| Bowl (300 ml) | 180 g | 137 kcal | 14.6 g |
A household measure measures volume and a scale measures weight; what links the two is the food's bulk density, and the table goes that way round. The same cup holds 10-20% more once the contents are packed down or chopped finer. Convert your own measure
How much of the daily reference intake?
| Nutrient | Daily reference | 100 g | 1 portion · 120 g |
|---|---|---|---|
| Calories | 2,000 kcal | 4% | 5% |
| Fat | 70 g | 7% | 8% |
| Carbs | 260 g | 1% | 1% |
| Protein | 50 g | 16% | 19% |
| Fibre | 25 g | 1% | 1% |
The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs
Where does it sit within its group?
It is number 1 of the 13 foods in the Meat, fish and legumes group by calories per 100 grams. The group averages 156 kcal; Tofu is 51% below that average.
Tofu is the lowest-calorie food in its group; there is no lighter alternative at the same weight.
How long does it take to burn one portion (120 g)?
- Walking — brisk (5.6 km/h)23 min
- Running — 8 km/h (7:30 min/km)10 min
- Cycling — 16-19 km/h13 min
These minutes are the NET burn for a 70 kg body: the resting calories that would have been spent sitting on the sofa anyway are already taken out of the total. A heavier body gets the same work done in less time. Calculate with your own weight
Foods with similar calories
Which claims could its label carry?
EU Regulation 1924/2006 ties every label claim to a numeric threshold. Tofu meets 1 of them:
- High protein43% of its calories come from protein · threshold: at least 20%
The values here are averages; on a real label the thresholds are applied to the product's OWN analysis. The list estimates which claim could be printed and guarantees none of them. For drinks, the calorie and fat thresholds run per 100 millilitres and are lower. Interpret your own label
Apply these numbers to your own portion
- Cups to grams converterCups, spoons, slices, handfuls — all converted to grams and calories. The difference: every food is computed with its own density, because a cup is a volume, not a weight. The same 200 ml glass holds 6.6 g of popcorn and 282 g of honey.
- Food swap calculatorWhat do you gain by replacing something you eat with a lighter alternative at the same weight? 80 foods, computed at your own portion. The difference: it marks the swaps that cut calories without cutting protein and fibre.
- Calorie calculatorEnter your height, weight, age and activity level to see your daily calorie needs, basal metabolic rate and macro split in seconds. The same formula as the FitDex app.
- Calories burned calculatorWork out the calories you burn across 27 activities, scaled to your weight and duration. What sets it apart: it subtracts your resting burn, so you see the extra the exercise actually bought you.
The values are averages taken from standard composition tables; a 10-15% difference between two products with the same name is normal, and the cooking method can double that gap. This page is for information and is not medical advice.