Grains & legumes
Tofu
Tofu is soy curd made from coagulated soy milk. It's fried, stewed or added to soups and salads as a protein-rich ingredient.
144 kcal per 100 g
Nutrition per 100 g
144 kcal
| Protein | 17.3 g |
|---|---|
| Fat | 8.7 g |
| Carbs | 2.8 g |
| Fiber | 2.3 g |
Source: USDA FoodData Central, 2026-09-21. Per 100 g raw (per USDA FDC).
How many grams in a measure
Approximate weights of common measures. The exact figure depends on the product and how it is packed.
- 200 ml cup 213 g
- 250 ml cup 266.2 g
- tablespoon (15 ml) 16 g
- teaspoon (5 ml) 5.3 g
- 0.5 l jar 532.5 g
Good to know: Tofu
Let's talk about tofu, and let's be honest about it.
Tofu is a curd, made the way a cook makes cheese: warm soy milk, something sour or salty to bring it together, and the solids gather into soft white curds while the liquid drains away. That's why it's soft and a little springy, not tough like a vegetable at all. Press a block between your palms and you'll feel it: the firmer ones have had more water squeezed out, the softer ones less.
Choosing it is simple: use your eyes and nose. Fresh tofu smells of clean soy milk, faintly nutty, never sour. Good tofu has a clean, even colour, smooth and wet to the touch. Sliminess is a sign it's turning; walk away from that block. Press it with a finger — firm tofu should feel dense and spring back, not squash and stay squashed.
Some people say tofu has no taste, so it doesn't matter how you cook it. No! Tofu has a mild taste of its own, and a seared crust picks up the flavour of browned oil and aromatics beautifully. That misconception leads to a common mistake: people drop wet tofu straight into a sauce, skipping the pressing and the searing, so it stays pale, soggy, and forgettable on the plate.
Questions and answers
How many grams of tofu are in a 200 ml cup?
200 ml cup of tofu weighs about 213 g.
How many grams of tofu are in a 250 ml cup?
250 ml cup of tofu weighs about 266.2 g.
How many grams of tofu are in a tablespoon (15 ml)?
tablespoon (15 ml) of tofu weighs about 16 g.
How many grams of tofu are in a teaspoon (5 ml)?
teaspoon (5 ml) of tofu weighs about 5.3 g.
How many grams of tofu are in a 0.5 l jar?
0.5 l jar of tofu weighs about 532.5 g.