At 55 calories per 100g, silken tofu delivers 6g of protein and 3g of fat. Macros are balanced relative to other protein sources. A typical 4 oz portion lands around 62 calories.
Calories scale with portion. Here's how a typical silken tofu serving translates in your tracker:
Protein-dense — 10.9 g of protein per 100 kcal makes silken tofu an efficient choice for hitting a protein target while managing calories.
How silken tofu stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at silken tofu and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreSilken Tofu has approximately 55 calories per 100g. A typical serving — 3 oz (85g) — comes in at 47 calories.
6g of protein per 100g. That puts silken tofu at roughly 10.9g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Silken Tofu is naturally low-calorie at 55 kcal per 100g, so it's easy to fit into a deficit.