Calories in 2 Cups of Soft Tofu
2 cups of soft tofu (496 g) has 303 calories. That is 15% of a 2,000 calorie diet.
The calories come from 36 g of protein, 18 g of fat and 5.9 g of carbohydrates, a split of 43% protein, 50% fat and 7% carbs. For comparison, 1 1/2 cups of soft tofu has 227 calories. Burning 303 calories takes about 54 minutes of brisk walking or 24 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.
Soft Tofu Calorie Calculator
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Soft Tofu calories by serving size
Common amounts of soft tofu with calories and macros. Tap a row for its full nutrition page.
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 50g | 50 g | 31 | 3.6 g | 1.8 g | 0.6 g |
| 100g | 100 g | 61 | 7.2 g | 3.7 g | 1.2 g |
| 4 oz | 113 g | 69 | 8.1 g | 4.2 g | 1.3 g |
| 1 piece | 120 g | 73 | 8.6 g | 4.4 g | 1.4 g |
| 1/2 cup | 124 g | 76 | 8.9 g | 4.6 g | 1.5 g |
| 200g | 200 g | 122 | 14 g | 7.4 g | 2.4 g |
| 2 pieces | 240 g | 146 | 17 g | 8.9 g | 2.8 g |
| 1 cup | 248 g | 151 | 18 g | 9.2 g | 2.9 g |
| 1 block | 464 g | 283 | 33 g | 17 g | 5.5 g |
| 2 cups | 496 g | 303 | 36 g | 18 g | 5.9 g |
| 2 blocks | 928 g | 566 | 67 g | 34 g | 11 g |
Soft Tofu vs similar foods
Calories per 100 g compared with other beans and legumes.
Soft Tofu: common questions
How many calories are in 2 cups of soft tofu?
2 cups of soft tofu weighs about 496 g and has 303 calories.
How much protein is in 2 cups of soft tofu?
2 cups of soft tofu has 36 g of protein, which is 71% of the 50 g Daily Value.
How many carbs are in 2 cups of soft tofu?
2 cups of soft tofu has 5.9 g of carbohydrates, including 1 g of fiber and 3.5 g of sugars.
How much soft tofu is 100 calories?
100 calories of soft tofu is 164 g, about 1 1/2 pieces of soft tofu.
More about soft tofu
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Weights and conversions
Source: USDA FoodData Central, SR Legacy. FDC ID 172449. Original description: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). Portion weights are USDA household measures.