Tofu Protein: Firm, Extra-Firm, Silken and High-Protein Tofu Compared
Tofu is a soy-based plant protein. Protein varies a lot by firmness, water content, and coagulant, so labels matter more for tofu than for many whole foods.
Quick Answer
Firm calcium-set tofu can provide about 17.3 g protein per 100 g, while softer tofu can be closer to 7-9 g per 100 g. A 150 g firm tofu serving can provide about 26 g protein.
Answer by Serving Size
100 g
Firm calcium-set tofu. High-protein USDA firm tofu record.
17.3 g
144 kcal
150 g
Firm tofu meal portion. Good vegan protein anchor.
25.9 g
216 kcal
about 1 cup / 252 g
One cup firm tofu cubes. Cup weight varies by cut; weighing grams is better.
About 43.6 g
About 363 kcal
100 g
Regular tofu. More water, lower protein density.
About 8.1 g
About 76 kcal
Source and Tracking Method
Primary values use the USDA firm calcium-set tofu record. The page also shows lower-protein tofu types because commercial tofu varies widely by firmness and water content.
For packaged, restaurant, raw, cooked, dry, or drained versions, use the label or database entry that matches the form you actually weighed.
View primary source: USDA FoodData Central, FDC ID 172475: Tofu, raw, firm, prepared with calcium sulfateHow Much Tofu Protein for 20-40g Protein?
| Protein target | Approx. amount | Approx. calories |
|---|---|---|
| 20 g protein | 115.6 g | 166.5 kcal |
| 25 g protein | 144.5 g | 208.1 kcal |
| 30 g protein | 173.4 g | 249.7 kcal |
| 40 g protein | 231.2 g | 332.9 kcal |
Protein and Nutrition Data Table
Serving estimates are rounded from the cited source record.
| Food / serving | Amount | Protein | Calories |
|---|---|---|---|
| Firm calcium-set tofu | 100 g | 17.3 g | 144 kcal |
| Firm tofu meal portion | 150 g | 25.9 g | 216 kcal |
| One cup firm tofu cubes | about 1 cup / 252 g | About 43.6 g | About 363 kcal |
| Regular tofu | 100 g | About 8.1 g | About 76 kcal |
| Nigari firm tofu | 100 g | About 9.0 g | About 78 kcal |
Source: USDA FoodData Central, FDC ID 172475: Tofu, raw, firm, prepared with calcium sulfate.
Best Product and Buying Options
| Product / format | Best for | Protein fit | Check before buying |
|---|---|---|---|
| Extra-firm or super-firm tofu | Highest-protein stir-fries, baking, air frying | Best tofu choice for protein density | Some brands are still water-heavy; read protein per serving. |
| Calcium-set firm tofu | Protein plus calcium in bowls and curries | Strong everyday option | Texture can crumble if over-pressed. |
| Silken tofu | Smoothies, sauces, desserts, soups | Lower protein per 100 g | Not a direct replacement for firm tofu in macros. |
| Baked or marinated tofu | Convenient salads and lunch boxes | Usually good, label-dependent | Sodium and added sugar in marinades. |
Protein Comparison Table
| Food | Protein | Calories | Best use |
|---|---|---|---|
| Firm tofu | 17.3 g / 100 g | 144 kcal | Balanced vegan protein and meal prep. |
| Tempeh | About 19 g / 100 g | Higher | More texture and fermented soy flavor. |
| Seitan | About 25 g / 100 g | Moderate | Very high protein, not gluten-free. |
| Chickpeas | 8.9 g / 100 g | 164 kcal | More fiber and carbs, less protein density. |
High-Protein Recipe Ideas
Crispy tofu rice bowl
150-200 g firm tofu, rice, edamame, broccoli, soy-ginger sauce
Combines tofu with edamame for a stronger plant-protein meal.
Tofu scramble
200 g firm tofu, nutritional yeast, turmeric, spinach, salsa
A vegan breakfast alternative to eggs with flexible seasoning.
High-protein tofu curry
200 g firm tofu, chickpeas or lentils, tomato base, spices
Stacks soy plus legumes for protein, fiber, and satiety.
Proper Guide and Practical Notes
Why tofu protein numbers vary
Tofu protein changes with water content. Super-firm tofu is pressed harder and often has more protein per 100 g. Silken tofu contains more water and usually has less protein per 100 g.
Raw, firm, 150g, and 1 cup tofu
The primary value on this page uses raw, firm, calcium-set tofu. A 150 g serving is a practical bowl portion. A 1 cup serving can be much larger by weight, so it can look very high in protein if the cup is packed with firm cubes.
Is tofu complete protein?
Soy foods such as tofu provide all essential amino acids, making tofu a higher-quality plant protein than many isolated grains or vegetables.
Best way to make tofu higher protein
Choose extra-firm tofu, press it, cook off water, and pair it with edamame, lentils, or a high-protein grain. For strict macros, use the nutrition label on the exact brand.
Best For
Sources, Credit and Method
Primary values use the USDA firm calcium-set tofu record. The page also shows lower-protein tofu types because commercial tofu varies widely by firmness and water content.
Frequently Asked Questions
How much protein is in tofu per 100g?
Firm calcium-set tofu can have about 17.3 g protein per 100 g, but softer or water-rich tofu may have closer to 7-10 g per 100 g. Check the product label.
How much protein is in 1 cup of tofu?
A cup of firm tofu cubes can be roughly 250 g and may provide about 40-45 g protein, but cup weight varies a lot. For accurate tracking, weigh tofu in grams and use the package label.
Is tofu good for muscle gain?
Yes. Tofu can support muscle gain when total daily protein and calories are high enough. Use firm or extra-firm tofu and larger servings to reach 25-40 g protein per meal.
Is tofu better than chickpeas for protein?
For protein density, firm tofu is usually better. Chickpeas provide more carbohydrate and fiber, so they are excellent for balanced meals but less concentrated as a protein source.
Supporting Charts and Tools
Related Food Protein Guides
Know Your Daily Protein Target
Use the calculator first, then use these food pages to build meals that match your goal.
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