I find some tofu food quite filling, yet relatively low-calorie, iFF plain. More than 90% of the commercial tofu products I have seen are fried, or has filling, salt or sweetened.

I think many western websites don’t differentiate the different types of tofu originated in Asia. Below are better websites

–https://www.verywellfit.com/tofu-nutrition-facts-calories-and-health-benefits-4113988 is for “firm tofu” as pictured.

• low-carb
• “excellent source of protein”
• fat? lower than most meats

— https://www.fatsecret.com.sg/calories-nutrition/mr-bean/soya-bean-curd/1-bowl is a watery version. Due to water content

• far lower in fat than “firm tofu”
• much lower calorie density