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Okara vs Firm Tofu Calories
Firm Tofu has 89% more calories than okara: 144 vs 76 calories per 100 g.
For protein, firm tofu has more. For fat, firm tofu has more. For carbohydrates, okara has more.
By typical serving, 1 cup of okara (122 g) has 93 calories and 1 block of firm tofu (324 g) has 467 calories.
Okara and Firm Tofu calorie calculator
Nutrition per 100 grams
| Nutrient | Okara | Firm Tofu |
|---|---|---|
| Calories | 76 | 144 |
| Protein | 3.5 g | 17 g |
| Fat | 1.7 g | 8.7 g |
| Saturated fat | 0.2 g | 1.3 g |
| Carbohydrates | 12 g | 2.8 g |
| Fiber | - | 2.3 g |
| Sugars | - | - |
| Sodium | 9 mg | 14 mg |
| Potassium | 213 mg | 237 mg |
| Calcium | 80 mg | 683 mg |
| Iron | 1.3 mg | 2.7 mg |
| Vitamin C | 0 mg | 0.2 mg |
Okara vs Firm Tofu: common questions
Which has more calories, okara or firm tofu?
Firm Tofu has more calories per 100 g (144 vs 76).
Which has more protein, okara or firm tofu?
Firm Tofu has more protein per 100 g (17 g vs 3.5 g).
Is okara or firm tofu better for weight loss?
Okara has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Source: USDA FoodData Central. Okara: FDC ID 172452. Firm Tofu: FDC ID 172475.