Calories in Tofu, Tempeh, Edamame, Natto and Soybeans

By NYUS Inc. · Published 28 October 2026

Tofu, tempeh, edamame, natto and boiled soybeans each have a cup, half-cup, block or piece weight printed on their SR Legacy record page. This guide gives eight soy records from the SR Legacy table of USDA FoodData Central (firm, regular and fried tofu, tempeh, frozen edamame, natto, boiled soybeans and defatted soy flour), with the portion weights printed on their record pages. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints per 100 g only and has no cup or block weights, so this page uses SR Legacy only. Paneer against tofu is in our paneer vs tofu guide, and soya chunks in our soya chunks guide.

The short answer

By the SR Legacy records, 0.5 cup of firm tofu (126 g) is 181.4 kcal and 21.8 g of protein, 1 cup of tempeh (166 g) 318.7 kcal and 33.7 g, and 1 cup of edamame (155 g) 187.6 kcal and 18.4 g. Our reading: tofu comes in two records with very different water, so 0.5 cup of regular tofu (124 g) is 94.2 kcal against 181.4 kcal for 0.5 cup of firm tofu.

SR Legacy: per 100 g

Every figure below is exactly as the record page shows it. The record names are the dataset's own.

SR Legacy: per printed portion

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours. Only the cup, half-cup, block, ounce, piece and tablespoon portions are listed; each record also prints 100 g.

The sums: 172475 144 × 126 / 100 = 181.44, so 181.4 kcal; 172475 144 × 81 / 100 = 116.64, so 116.6 kcal; 172476 76 × 124 / 100 = 94.24, so 94.2 kcal; 172476 76 × 116 / 100 = 88.16, so 88.2 kcal; 172451 270 × 28.35 / 100 = 76.545, so 76.5 kcal; 172451 270 × 13 / 100 = 35.1, so 35.1 kcal; 174272 192 × 166 / 100 = 318.72, so 318.7 kcal; 168411 121 × 155 / 100 = 187.55, so 187.6 kcal; 172443 211 × 175 / 100 = 369.25, so 369.3 kcal; 174271 172 × 172 / 100 = 295.84, so 295.8 kcal; 174271 172 × 10.7 / 100 = 18.404, so 18.4 kcal; 174275 327 × 105 / 100 = 343.35, so 343.4 kcal; 174275 327 × 6.6 / 100 = 21.582, so 21.6 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy, highest first: 174275 (defatted soy flour) 327, 172451 (fried tofu) 270, 172443 (natto) 211, 174272 (tempeh) 192, 174271 (cooked soybeans) 172, 172475 (firm tofu) 144, 168411 (edamame) 121, 172476 (regular tofu) 76.
• Protein per 100 g, highest first: 174275 (defatted soy flour) 51.5 g, 174272 (tempeh) 20.3 g, 172443 (natto) 19.4 g, 172451 (fried tofu) 18.8 g, 174271 (cooked soybeans) 18.2 g, 172475 (firm tofu) 17.3 g, 168411 (edamame) 11.9 g, 172476 (regular tofu) 8.08 g.
• Two tofu records, two different tofus: SR Legacy 172475 (firm) prints 69.8 g of water and 144 kcal per 100 g, 172476 (regular) 84.6 g and 76 kcal. The printed 0.25 block is 81 g for firm and 116 g for regular, 116.6 kcal and 88.2 kcal.
• The printed cup is not a fixed weight: the records that print a full cup give 174275 (defatted soy flour) 105 g, 168411 (edamame) 155 g, 174272 (tempeh) 166 g, 174271 (cooked soybeans) 172 g, 172443 (natto) 175 g. A cup of tempeh is 318.7 kcal and a cup of edamame 187.6 kcal.
• A cup is not a spoon: SR Legacy 174271 prints 1 cup of boiled soybeans as 172 g, 295.8 kcal, against 18.4 kcal for 1 tbsp (10.7 g); SR Legacy 174275 prints 1 cup of defatted soy flour as 105 g, 343.4 kcal, against 21.6 kcal for 1 tbsp (6.6 g).

Why these are reference rows, not your plate

• Names are the records'. We do not say that tofu, tempeh or soya from an Indian shop matches any record, and the record names are used exactly as printed. None of the records is soya chunks, soya nuggets or textured vegetable protein.
• Every portion here is printed. No cup, block, ounce, piece or spoon weight on this page is ours: each is printed on its record page, and the only weight that is ours is the labelled 100 g example in the logging section.
• The records' own notes. The record pages mark the kcal energy and carbohydrate of all eight records "Calculated"; protein and fat carry no note on the three tofu records, natto, boiled soybeans and soy flour and "Analytical" on tempeh and edamame. They are USDA values, not our measurements.
• Plain records only. Marinated, fried-in-masala and curry preparations are not in these records, and oil, salt and masala are not either; add each by its own weight. The one fried record is the dataset's own "Tofu, fried".
• For a packaged product, the pack wins. This page uses no pack labels.

How to log it so the numbers hold

• Log by weight. 100 g of firm tofu (our example weight, not a dataset value) on SR Legacy 172475 is 144 × 100 / 100 = 144, so 144.0 kcal.
• Pick the record that matches the block. Firm and regular tofu are different rows: the same block weight gives different calories, so check the pack for firm or regular.
• Oil is separate. The oil you cook it in is in our spoon guide.
• Do not mix datasets inside one day. If you log tofu from SR Legacy, keep to that record for the same dish.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target, and any claim about what soy foods do to your weight or health: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Any pack label or FSSAI figure, and any statement about a named product sold in India: not used, so the page does not mix label numbers with the records above.
• Soya chunks, soy milk and other soy foods with no record used here: soy milk is in our soy, almond and coconut milk guide, and the cooked dals, rajma and chole in our cooked dal guide.
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 172475 (Tofu, raw, firm, prepared with calcium sulfate): Energy 144 kcal (603 kJ), protein 17.3 g, total fat 8.72 g, carbohydrate 2.78 g per 100 g; portions used: 0.5 cup 126 g, 0.25 block 81 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 172476 (Tofu, raw, regular, prepared with calcium sulfate): Energy 76 kcal (317 kJ), protein 8.08 g, total fat 4.78 g, carbohydrate 1.87 g per 100 g; portions used: 0.5 cup 124 g, 0.25 block 116 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 172451 (Tofu, fried): Energy 270 kcal (1130 kJ), protein 18.8 g, total fat 20.2 g, carbohydrate 8.86 g per 100 g; portions used: 1 oz 28.35 g, 1 piece 13 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 174272 (Tempeh): Energy 192 kcal (803 kJ), protein 20.3 g, total fat 10.8 g, carbohydrate 7.64 g per 100 g; portions used: 1 cup 166 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168411 (Edamame, frozen, prepared): Energy 121 kcal (507 kJ), protein 11.9 g, total fat 5.2 g, carbohydrate 8.91 g per 100 g; portions used: 1 cup 155 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 172443 (Natto): Energy 211 kcal (883 kJ), protein 19.4 g, total fat 11 g, carbohydrate 12.7 g per 100 g; portions used: 1 cup 175 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 174271 (Soybeans, mature cooked, boiled, without salt): Energy 172 kcal (721 kJ), protein 18.2 g, total fat 8.97 g, carbohydrate 8.36 g per 100 g; portions used: 1 cup 172 g, 1 tbsp 10.7 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 174275 (Soy flour, defatted): Energy 327 kcal (1370 kJ), protein 51.5 g, total fat 1.22 g, carbohydrate 33.9 g per 100 g; portions used: 1 cup 105 g, 1 tbsp 6.6 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): per 100 g edible portion only; not used for the figures on this page.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The SR Legacy values and portion weights are exactly as printed on the record pages. The names in the first column are the dataset's own record names.

Frequently asked questions