豆腐（嫩/普通）热量与蛋白质（每100克）Tofu, regular: calories & protein per 100 g
数据Data: USDA FoodData Central #172476 (SR Legacy) — “Tofu, raw, regular, prepared with calcium sulfate”. 图片Photo: yearofeats, CC BY 2.0 · 版权credits
豆腐（嫩/普通）不同重量的热量Tofu, regular by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 38 | 4.1 | 1 | 2.4 |
| 100 g | 76 | 8.1 | 1.9 | 4.8 |
| 150 g | 114 | 12.2 | 2.9 | 7.2 |
| 200 g | 152 | 16.2 | 3.8 | 9.6 |
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，豆腐（嫩/普通）的热量由低到高排第 1 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, regular ranks #1 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 |
|---|---|---|---|
| 豆腐（嫩/普通）Tofu, regular | 76 | 8.1 | 10.7 |
| 水浸金枪鱼罐头Tuna, canned in water | 86 | 19.4 | 22.6 |
| 鳕鱼（熟）Cod, cooked | 105 | 22.8 | 21.7 |
| 小扁豆（煮熟）Lentils, boiled | 116 | 9 | 7.8 |
| 虾（煮熟）Shrimp, cooked | 119 | 22.8 | 19.2 |
常见问题FAQ
100克豆腐（嫩/普通）多少热量？How many calories in 100 g of tofu, regular?
约 76 千卡（kcal），蛋白质 8.1 g、碳水化合物 1.9 g、脂肪 4.8 g（USDA FDC 172476）。
About 76 kcal, with 8.1 g protein, 1.9 g carbohydrate and 4.8 g fat (USDA FDC 172476).
豆腐（嫩/普通）的蛋白质含量高吗？Is tofu, regular high in protein?
每 100 kcal 约含 10.7 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 10.7 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃豆腐（嫩/普通）吗？Can I eat tofu, regular while losing weight?
可以，关键是份量和全天总热量。150 g 约 114 kcal，约占 1800 kcal 目标的 6%。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 114 kcal, roughly 6% of an 1,800 kcal target. Log it to see whether the meal stays in range.