Soft Tofu Nutrition Facts

🫘 What Is Soft Tofu?

Soft Tofu provides a smooth, delicate curd made from soybeans, water, and a coagulant such as calcium sulfate. It is often confused with silken tofu, but soft tofu typically holds a bit more shape while still being tender enough to blend or spoon. Unlike firm tofu, it does not press well for grilling; instead, it shines in soups, stews, scrambles, and smoothies. For related options, see firm tofu nutrition and silken tofu nutrition.

📊 Soft Tofu Nutrition Facts

A typical 1/2-cup (126g; 4.4 oz) serving of soft tofu provides about 181 calories, 21.8g protein, 11g fat, 3.5g carbs, and 2.9g fiber. Per 100g (3.5 oz), soft tofu provides 144 calories, 17.27g protein, 8.72g fat, 2.78g carbs, and 2.3g fiber. The table below uses USDA FoodData Central values for this soft tofu entry.

Note: The per-serving values are calculated from the USDA per-100g panel.

💪 Protein and Amino Acids

Soft tofu is a strong plant protein source, with 17.27g protein per 100g. Soy protein is a complete protein, meaning it provides all nine essential amino acids your body cannot make on its own. That makes soft tofu useful for muscle repair, satiety, and vegetarian or vegan diets. Research on soy protein also suggests modest LDL cholesterol reductions when it replaces higher-saturated-fat foods.

💊 Calcium and Other Minerals

Calcium-set soft tofu is especially rich in calcium: 350mg per 100g, or 27% of the Daily Value. A 1/2-cup serving delivers about 441mg. Calcium supports bone health, muscle function, and nerve signaling. The USDA panel for this entry lists calcium; other minerals such as iron and magnesium vary by brand and coagulant.

🍞 Carbs, Fiber, and Glycemic Index

Soft tofu is low in carbs, with 2.78g total carbs and 2.3g fiber per 100g. Its sugar content is just 0.62g. The glycemic index is estimated at 15, which is low. That means soft tofu is unlikely to cause sharp blood sugar spikes, and it fits well into diabetic-friendly eating patterns when portions are managed.

🔥 Calories and Fat

Soft tofu has 144 calories and 8.72g fat per 100g. The fat is mostly unsaturated, though the USDA panel does not break down fat types. Because fat contributes to calories, soft tofu is more energy-dense than silken tofu but also more satiating than low-fat proteins. If you are tracking macros, weigh or measure portions rather than eyeballing.

⚖️ Soft Tofu for Weight Loss

Soft tofu is not a free weight-loss food. At 144 calories per 100g, it is energy-dense, so large portions can add up quickly. Still, its protein and fiber can help you feel full, which may support appetite control. The practical approach is to pair 1/2 cup (126g) with non-starchy vegetables and a modest amount of oil or sauce. For weight-loss tracking, use our protein calculator.

⚖️ Soft Tofu vs Firm and Silken Tofu

Soft tofu sits between silken and firm tofu in texture and water content. The table below compares key attributes, but note that firm and silken tofu values vary by brand and coagulant.

Key takeaway: Soft tofu is a high-protein, calcium-rich, low-GI food that fits keto and diabetic diets, but its 144 calories per 100g means portion awareness matters for weight loss.

🫘 How to Use Soft Tofu

• Blend into smoothies for a creamy texture.
• Add to miso soup or hot-and-sour soup.
• Crumble into tofu scramble.
• Use in place of ricotta in lasagna.
• Fold into puddings or mousse. For more ideas, see tofu recipes.

🫘 Who Should Be Careful?

If you are allergic to soy, avoid soft tofu. If you have a thyroid condition or take thyroid medication, talk with your clinician about soy intake. Because soft tofu is energy-dense, people with weight-loss goals should measure portions. Otherwise, soft tofu is generally well tolerated.