老豆腐（北豆腐）热量与蛋白质（每100克）Tofu, firm: calories & protein per 100 g
数据Data: USDA FoodData Central #172475 (SR Legacy) — “Tofu, raw, firm, prepared with calcium sulfate”. 图片Photo: Fumikas Sagisavas, CC0 · 版权credits
老豆腐（北豆腐）不同重量的热量Tofu, firm by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 72 | 8.7 | 1.4 | 4.4 |
| 100 g | 144 | 17.3 | 2.8 | 8.7 |
| 150 g | 216 | 26 | 4.2 | 13.1 |
| 200 g | 288 | 34.6 | 5.6 | 17.4 |
鱼、禽、蛋和瘦肉建议平均每天 120–200 g，优先选择鱼和禽；大豆制品是优质植物蛋白。 在本站 23 种肉蛋豆中，老豆腐（北豆腐）的热量由低到高排第 10 位。
Aim for an average 120–200 g/day of fish, poultry, eggs and lean meat, favouring fish and poultry; soy foods are good plant protein. Among the 23 protein foods on this site, tofu, firm ranks #10 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 罗非鱼（熟）Tilapia, cooked | 128 | 26.1 | 20.4 |
| 黑豆（煮熟）Black beans, boiled | 132 | 8.9 | 6.7 |
| 猪里脊（烤）Pork tenderloin, roasted | 143 | 26.2 | 18.3 |
| 老豆腐（北豆腐）Tofu, firm | 144 | 17.3 | 12 |
| 鸡蛋（水煮）Egg, hard-boiled | 155 | 12.6 | 8.1 |
常见问题FAQ
100克老豆腐（北豆腐）多少热量？How many calories in 100 g of tofu, firm?
约 144 千卡（kcal），蛋白质 17.3 g、碳水化合物 2.8 g、脂肪 8.7 g（USDA FDC 172475）。
About 144 kcal, with 17.3 g protein, 2.8 g carbohydrate and 8.7 g fat (USDA FDC 172475).
老豆腐（北豆腐）的蛋白质含量高吗？Is tofu, firm high in protein?
每 100 kcal 约含 12 g 蛋白质，属于高蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 12 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃老豆腐（北豆腐）吗？Can I eat tofu, firm while losing weight?
可以，关键是份量和全天总热量。150 g 约 216 kcal，约占 1800 kcal 目标的 12%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 g is about 216 kcal, roughly 12% of an 1,800 kcal target. Log it to see whether the meal stays in range.