vegochef.com/guides/tofu-protein/How much protein is in tofu?
By the Vegochef team · Editorial standards · Last checked · 5 min read
Tofu is made by curdling soy milk and pressing the curds into a block, a bit like making cheese. How much protein it has depends almost entirely on how much water is pressed out. Here's what to expect from each type.
Protein by type of tofu
Per 100 g, approximate values from USDA FoodData Central and typical labels. Brands vary, so check the pack.
| Tofu | Texture | Protein per 100 g |
|---|---|---|
| Silken (soft to firm) | Smooth, custard-like | about 5–7 g |
| Regular / soft | Delicate | about 8 g |
| Firm | Holds its shape | about 10–16 g |
| Extra-firm | Dense | about 11–17 g |
| Super-firm / high-protein | Very dense, vacuum-packed | about 15–20 g |
USDA's reference value for raw firm tofu made with calcium sulfate is about 16 g per 100 g.
Per serving and per block
| Amount (firm tofu) | Protein (approx.) |
|---|---|
| Typical label serving, 85 g (3 oz) | about 9–14 g |
| Half a block, 200 g | about 20–30 g |
| Whole block, 400 g (14 oz) | about 40–60 g |
Tofu vs other protein foods
Per 100 g, cooked or ready to eat:
| Food | Protein per 100 g (approx.) |
|---|---|
| Seitan | 20–25 g |
| Tempeh | 20 g |
| Firm tofu | 10–16 g |
| Edamame | 12 g |
| Lentils | 9 g |
| Silken tofu | 5–7 g |
Want more protein per bite than tofu? Try tempeh or seitan. See also edamame protein.
Is tofu a complete protein?
Yes. Tofu is made from soybeans, one of the few plant foods with all nine essential amino acids in good proportions.
Tofu and calcium
Tofu made with calcium sulfate (check the ingredients) is one of the best plant sources of calcium: USDA lists several hundred milligrams per 100 g for calcium-set firm tofu, a large share of the adult target of 1,000 mg a day. Tofu set with nigari (magnesium chloride) has much less. See calcium without dairy for more sources. Firm tofu is also a good source of iron, so eat it with vitamin C-rich vegetables to absorb more.
Getting more protein from tofu
- Choose firm, extra-firm or high-protein tofu for main meals; save silken for smoothies and desserts.
- Press it for a firmer texture and better browning. See how to cook and press tofu.
- Pair it with another protein food: edamame in a stir-fry, or lentils in a curry.
- Blend silken tofu into smoothies, sauces and desserts, such as our 3-ingredient chocolate mousse.
Work out how much protein you need with the protein calculator.
Frequently asked questions
Is tofu a good source of protein?
Yes. Firm tofu has about 10–16 g of protein per 100 g, and it's a complete protein with all nine essential amino acids.
Which tofu has the most protein?
Extra-firm and 'super-firm' or 'high-protein' tofu, because they contain the least water. Silken tofu has the least.
How much protein is in a block of tofu?
A typical 400 g (14 oz) block of firm tofu has roughly 40–60 g of protein, depending on the brand. Check the label: it lists protein per serving and the number of servings.
Does pressing tofu increase the protein?
Not the total, but per gram, yes: pressing removes water, so each bite is more concentrated. The block's total protein stays the same.
Recipes to try
Related guides
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Sources
- USDA FoodData Central: tofu, raw, firm, prepared with calcium sulfate; tofu, raw, regular; tofu, silken (fdc.nal.usda.gov)
- USDA FoodData Central: tempeh; edamame (fdc.nal.usda.gov)
- National Academies of Medicine: Dietary Reference Intakes for protein and calcium
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