Per 100 g (100g)
145kcal
Protein
16g
43% of energy
Carbs
3g
8% of energy
Fat
8g
49% of energy
Indian food · protein sources
Tofu (100g)
- Serving
- 100 g · 100g
- Macro lead
- Fat-forward
- Fiber / serving
- 1 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (100g) | Per 100g |
|---|---|---|
| Calories | 145 kcal | 145 kcal |
| Protein | 16 g | 16 g |
| Carbs | 3 g | 3 g |
| Fat | 8 g | 8 g |
| Fiber | 1 g | 1 g |
How Indian lifters use Tofu (100g)
Every gram of protein you can source from real food beats a scoop. Weigh raw when you can — a '150g chicken' portion at a restaurant is often 90g cooked. Fat-forward — a little goes a long way, especially on a cut.
Where it fits in your day
Fat-dense foods sit heavy — keep them earlier in the day or on the meal furthest from training. Skip them in the pre-workout window; fat slows gastric emptying and can leave you sluggish under the bar.
Cost & convenience
High protein density (16g/100g). In India, this makes it one of the more cost-effective ways to hit daily protein — cheaper per gram than most imported whey brands. Buy in bulk and store correctly to bring the cost down further.
Common myth
"You need 2× the protein if you lift" — the evidence caps out around 1.6–2.2g/kg bodyweight. Anything above that is expensive urine.
Swaps & pairings
Similar protein sources
Paneer Tikka 320 kcal · 22g protein per servingPaneer Butter Masala 380 kcal · 14g protein per servingMatar Paneer 300 kcal · 13g protein per servingEgg White (boiled) 17 kcal · 3.6g protein per servingAnda Bhurji (2 eggs) 240 kcal · 14g protein per servingEgg Curry (2 eggs) 280 kcal · 16g protein per serving
Build a plate around Tofu (100g)
Plans that fit
Meal plans that use Tofu (100g)
Muscle Gain ideas — Non-Veg
Goal × diet day of food ideas
Fat Loss ideas — Non-Veg
Goal × diet day of food ideas
~2000 kcal Cut — Non-Veg
Curated Indian cutting plan
Train while you eat this
Frequently asked
Is Tofu (100g) good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 100 g costs you 145 kcal; slot it into a daily deficit and it works fine.
How much Tofu (100g) should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Tofu (100g) high in protein?
Not really — 16g per 100g. Treat it as a fat source and pair it with a dedicated protein anchor.
Can I eat Tofu (100g) pre or post workout?
Skip it in the pre-workout window — fat slows gastric emptying. Post-workout it's fine as part of a mixed meal.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.