Plant-Based Proteins
Protein in Tofu: Protein, Calories, and Meal Ideas
Firm tofu is a strong plant-protein option. A 150 g serving gives about 26 g of protein and can work as the protein base for bowls, stir-fries, and curries.
Protein per serving
26g
150 g firm tofu / about 5.3 oz
Calories per serving
216
150 g serving
Protein per 100g
17g
144 calories per 100 g
Protein density
11.8g
protein per 100 calories
Tofu Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g firm tofu / about 5.3 oz | 26g | 216 |
| Per 100 g | 100 g | 17g | 144 |
| Protein density | 100 calories | 11.8g | 100 |
Representative source entry: Tofu, raw, firm, prepared with calcium sulfate. Tofu nutrition varies by firmness and brand. Extra-firm tofu is often higher in protein per gram because it contains less water.
Good for weight loss? Good
Tofu is filling and versatile, though not as protein-dense as chicken or tuna. Use lower-oil cooking methods when calories matter.
Good for muscle gain? Good
Tofu can support muscle gain, especially when servings are large enough and paired with grains, legumes, or soy foods across the day.
Meal Ideas with Tofu
Tofu stir-fry with rice and vegetables
Crispy air-fryer tofu bowl with edamame
Tofu scramble with toast and salsa
Tofu curry with lentils for extra protein
Tracking Tips
- Track the exact tofu firmness and brand when possible.
- Press tofu before cooking, but use package nutrition unless you weigh after cooking consistently.
- Track oil and sauces separately.
Compare Similar Protein Foods
Common Questions
How much protein is in tofu?
Firm tofu has about 17 g of protein per 100 g. A 150 g serving has about 26 g of protein.
Is tofu good for weight loss?
Yes, tofu can work well for weight loss when cooked with minimal oil and paired with vegetables or high-fiber carbohydrates.
Is tofu good for muscle gain?
Yes. Tofu contributes meaningful plant protein, especially when used in larger servings and combined with enough total daily protein.
Sources reviewed
- USDA FoodData Central: tofu, firm, prepared with calcium sulfate - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition