Tofu Protein by Firmness: 100g, 1 Cup and Custom Grams
Tofu is a soy-based complete plant protein made by coagulating soy milk. Protein and calories vary substantially by firmness, water content, coagulant, preparation, and brand, so the exact package label matters.
Quick answer
Tofu protein calculator
100 g of the USDA high-protein firm tofu has about 17.3 g protein. A 50 g portion has about 8.6 g, 150 g has 25.9 g, and 200 g has 34.5 g. Regular and soft tofu contain more water, so their protein per 100 g is lower.
Selected USDA record: FDC 172475Firmness names are not standardized across brands. These are three representative USDA records, not promises for every product. Use your package label when tracking a specific tofu, and track oil, sauce and marinade separately.
Your result
100 g of High-protein firm tofu has 17.3 grams of protein and 144 calories.
100 g high-protein firm tofu
USDA source record
Tofu, raw, firm, prepared with calcium sulfate
Per 100 g: 17.27 g protein and 144 kcal. A representative high-protein firm tofu record; check your package label.
View FDC 172475 on USDA FoodData Central
How Much Protein and How Many Calories Are in Common Tofu Servings?
In the USDA high-protein firm reference, 50 g tofu provides about 8.6 g protein, 100 g provides 17.3 g, 150 g provides 25.9 g, and 200 g provides 34.5 g. Regular and soft tofu contain more water in the matched records, so the same weight provides less protein. Select the type above or compare the calculated values below.
| Serving | Equivalent weight | High-protein firm | Regular | Soft |
|---|---|---|---|---|
| 50 g | 50 g | 8.6 g protein · 72 kcal | 4 g protein · 38 kcal | 3.6 g protein · 31 kcal |
| 100 g | 100 g | 17.3 g protein · 144 kcal | 8.1 g protein · 76 kcal | 7.2 g protein · 61 kcal |
| 150 g | 150 g | 25.9 g protein · 216 kcal | 12.1 g protein · 114 kcal | 10.8 g protein · 92 kcal |
| 200 g | 200 g | 34.5 g protein · 288 kcal | 16.2 g protein · 152 kcal | 14.3 g protein · 122 kcal |
| 250 g | 250 g | 43.2 g protein · 360 kcal | 20.2 g protein · 190 kcal | 17.9 g protein · 153 kcal |
| 300 g | 300 g | 51.8 g protein · 432 kcal | 24.2 g protein · 228 kcal | 21.5 g protein · 183 kcal |
| 1 oz | 28.3 g | 4.9 g protein · 41 kcal | 2.3 g protein · 22 kcal | 2 g protein · 17 kcal |
| 3 oz | 85.0 g | 14.7 g protein · 122 kcal | 6.9 g protein · 65 kcal | 6.1 g protein · 52 kcal |
| 4 oz | 113.4 g | 19.6 g protein · 163 kcal | 9.2 g protein · 86 kcal | 8.1 g protein · 69 kcal |
| 6 oz | 170.1 g | 29.4 g protein · 245 kcal | 13.7 g protein · 129 kcal | 12.2 g protein · 104 kcal |
| 8 oz | 226.8 g | 39.2 g protein · 327 kcal | 18.3 g protein · 172 kcal | 16.3 g protein · 138 kcal |
| 14 oz package | 396.9 g | 68.5 g protein · 572 kcal | 32.1 g protein · 302 kcal | 28.5 g protein · 242 kcal |
| 16 oz package | 453.6 g | 78.3 g protein · 653 kcal | 36.7 g protein · 345 kcal | 32.5 g protein · 277 kcal |
Calculated as serving weight ÷ 100 × each matched USDA per-100-g value: firm FDC 172475, regular FDC 172476, and soft FDC 172449. Ounce rows use the NIST ounce-to-gram conversion: 1 oz = 28.349523125 g. A “block” or “pack” is not a standard serving; use its labeled net weight and nutrition facts. Oil, breading, sauce, marinade, and water lost during cooking are not included.
How Much High-Protein Firm Tofu for 20-40g Protein?
These targets scale only the selected page's high-protein firm reference (USDA FDC 172475). Regular and soft tofu need larger weights; use the firmness selector above or your package label.
| 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 | 50 g | 8.6 g | 72 kcal |
| Firm calcium-set tofu | 100 g | 17.3 g | 144 kcal |
| Firm tofu meal portion | 150 g | 25.9 g | 216 kcal |
| Firm tofu meal portion | 200 g | 34.5 g | 288 kcal |
| Firm tofu meal portion | 250 g | 43.2 g | 360 kcal |
| Firm tofu meal portion | 300 g | 51.8 g | 432 kcal |
| One cup firm tofu cubes | about 1 cup / 252 g | About 43.5 g | About 363 kcal |
| Firm tofu | 4 oz / about 113.4 g | 19.6 g | About 163 kcal |
| One tofu block or pack | Use labeled net weight | Varies by weight and firmness | Varies by product |
| Regular tofu | 100 g | About 8.1 g | About 76 kcal |
| Soft calcium-set tofu with nigari | 100 g | About 7.2 g | About 61 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. |
| Organic or non-GMO soy tofu | Shoppers with a sourcing preference | Protein still depends on solids, water, and serving size | Organic or non-GMO labeling does not guarantee higher protein. |
| Chickpea, fava, hemp, or pumpkin-seed tofu | Non-soy alternatives and different recipes | Ingredient- and brand-dependent | Do not apply the soy-tofu values on this page; use the product label. |
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
What is tofu made of?
Traditional tofu is made from soybeans: soy milk is coagulated, then the curds are formed into soft, regular, firm, extra-firm, or super-firm tofu. This page covers soy tofu. Products made from chickpeas, fava beans, lentils, hemp, or pumpkin seeds need their own ingredient list and nutrition label.
Why tofu protein numbers vary
Tofu protein changes with water content, firmness, coagulant, and brand. The selector uses representative USDA firm, regular, and soft records; commercial silken products are not assumed to match the soft record.
Firm, extra-firm, super-firm, soft, and silken tofu
Firmness words are not standardized protein guarantees. Extra-firm and super-firm products are often more protein-dense because they contain less water, while soft and silken tofu are usually more water-rich. However, the package's protein per 100 g or labeled serving is more reliable than the texture name alone.
50g, 100g, 150g, 200g, cups, ounces, and blocks
The primary value uses raw, firm, calcium-set tofu: 50 g provides about 8.6 g protein, 100 g provides 17.3 g, 150 g provides 25.9 g, and 200 g provides 34.5 g. Cup weight depends on cut and packing. Blocks and packs are not standardized, so use the net weight printed on the package instead of assuming every block is the same.
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.
Raw, cooked, baked, and fried tofu tracking
Cooking does not create protein, but pressing, baking, or frying can remove water and increase protein per 100 g of the finished tofu. Frying also adds oil calories; marinades, breading, and sauces add their own nutrients. Match the nutrition entry to the form you weighed and use recipe math for added ingredients.
Is tofu the same as paneer or tempeh?
No. Tofu is coagulated soy milk, paneer is coagulated dairy milk, and tempeh is fermented whole soybeans. They differ in ingredients, texture, calories, and protein density, so their nutrition entries are not interchangeable.
Is tofu healthy?
Calling tofu universally healthy or unhealthy is too broad. Plain tofu can contribute complete protein, fat, and—when calcium-set—calcium. The full meal still depends on serving size, cooking oil, sauces, sodium, and the rest of the diet; soy allergy and individual medical concerns require personalized guidance.
Best way to make tofu higher protein
Choose a label-verified higher-protein firm, extra-firm, or super-firm product and use enough tofu to meet the meal target. Pressing or cooking off water can raise protein per 100 g of the finished food, but it does not create additional protein in the original block. Pair tofu with edamame, lentils, seitan, or another protein source when needed.
Best For
Sources, Credit and Method
Primary values use the USDA firm calcium-set tofu record. Regular and soft comparisons use separate matched USDA records. Gram and ounce totals are calculated from each record and rounded to one decimal place for protein and the nearest calorie; packaged-product labels take priority.
- Primary source: USDA FoodData Central, FDC ID 172475: Tofu, raw, firm, prepared with calcium sulfate
- USDA FoodData Central regular calcium-set tofu, FDC 172476
- USDA FoodData Central soft calcium-set tofu with nigari, FDC 172449
- USDA WIC Works: What Do I Do With Tofu?
- FDA Interactive Nutrition Facts Label: Protein
- NIST approximate ounce-to-gram conversions
- NIH NCCIH soy usefulness and safety overview
- Harvard Nutrition Source protein overview
- Harvard Nutrition Source legumes and pulses
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 many calories are in 100g of tofu?
The matched USDA records provide 144 calories for high-protein firm tofu, 76 for regular tofu, and 61 for soft tofu per 100 g. These are different products, not a raw-to-cooked conversion, and a branded label can differ.
How much protein is in 50g, 150g, or 200g of firm tofu?
Using the USDA high-protein firm reference, 50 g provides about 8.6 g protein and 72 calories, 150 g provides 25.9 g and 216 calories, and 200 g provides 34.5 g and 288 calories.
How much protein is in one block of tofu?
There is no standard tofu-block weight or protein value. Read the package's net weight and nutrition facts, then use the calculator. A 14 oz pack is about 396.9 g and a 16 oz pack is about 453.6 g, but neither size is universal.
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.
How much protein is in 4 oz of firm tofu?
Four ounces converts to about 113.4 g. The USDA high-protein firm reference calculates to about 19.6 g protein and 163 calories before oil, breading, sauce, or marinade.
What is tofu made of?
Traditional tofu is made by coagulating soy milk made from soybeans and forming the curds into tofu. Chickpea, fava, lentil, hemp, or pumpkin-seed products are different foods and need their own nutrition labels.
Does firm, extra-firm, or super-firm tofu have more protein than silken tofu?
Often, because firmer tofu usually contains less water. However, firmness names are not standardized across brands, so compare protein per 100 g or per labeled serving instead of relying on the name alone.
Does fried or baked tofu have the same nutrition as raw tofu?
Not necessarily. Water loss can concentrate protein and calories per 100 g, while frying adds oil calories. Breading, marinades, and sauces also change the final nutrition, so use a matching cooked entry or recipe calculation.
Is tofu the same as paneer?
No. Tofu is made from coagulated soy milk and paneer is made from coagulated dairy milk. Their ingredients, protein, fat, calories, and serving weights are different.
Is organic or non-GMO tofu higher in protein?
Not automatically. Organic and non-GMO describe sourcing or production standards; protein still depends mainly on soybean solids, water content, formulation, and serving size. Compare package labels.
Is chickpea, fava, hemp, or pumpkin-seed tofu nutritionally the same as soy tofu?
No. These products use different ingredients and can have very different protein and calorie values. Do not apply the soy-tofu calculations on this page; use the exact product label.
Is tofu a complete protein?
Yes. Soy is a complete protein source because it provides all essential amino acids. The amount of protein still varies by tofu type and serving size.
Is tofu healthy or unhealthy?
Neither label works universally. Plain tofu can contribute complete protein and other nutrients, while preparation, portion, sauces, sodium, and the rest of the diet affect the meal. People with soy allergy or specific medical concerns need individualized advice.
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
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