Tofu (100g) macros
Per 100 g (100g): 145 kcal, 16g protein · 3g carbs · 8g fat · 1g fiber.
1 100 g ≈ 100g
Useful for portioning to your daily targets.
How Indian lifters actually 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. The dish is most common in all kitchens, but works anywhere in India — the ingredients are pantry-standard.
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 (India)
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 myths
"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.
Similar protein sources
Same category — swap based on availability, taste, or macro fit.
Great pairings
Build a complete plate around Tofu (100g) with these:
Meal plans that use Tofu (100g)
Prebuilt Indian meal plans where this food fits naturally — pick the goal and diet that matches yours.
Train while you eat this
Nutrition without a program is a slow leak. Pair your food with a workout that matches the goal:
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.