Tofu Protein: Per 100g, by Type and vs Chicken

Tofu protein depends mostly on how much water the tofu holds. Firm tofu has about 15 to 17 g of protein per 100 g, extra-firm slightly more, and silken tofu only 5 to 7 g, according to USDA FoodData Central entries and typical labels. That makes firm and extra-firm tofu some of the best plant proteins per calorie, with about 40 to 45 percent of their calories from protein. Below you'll find protein by type, comparisons with chicken, eggs, tempeh and beans, and practical ways to build 30 g protein meals around tofu.

Tofu protein by type

Values vary by brand and setting agent. Always check the label, especially for protein-dense "super-firm" packs.

Per serving

Protein per calorie

Firm tofu gives roughly 10 to 11 g of protein per 100 kcal. That's lower than very lean animal proteins but higher than most other plant foods, including beans, lentils and nuts.

Compare any food with the protein density calculator. See also chicken breast protein, how much protein in an egg, edamame protein and lentils protein.

Tofu vs chicken

Chicken wins on protein per gram and per calorie. Tofu wins on calcium (if made with calcium sulfate), iron and fibre, and it contains no cholesterol. Fat in tofu is mainly unsaturated. Replacing some meat with soy foods fits guidance from groups such as the American Heart Association on eating more plant protein.

Tofu vs tempeh

Tempeh is made from whole fermented soybeans, so it has more protein (about 19 to 20 g per 100 g), more fibre and a nuttier, firmer texture. Tofu is made by curdling soy milk, which gives a milder taste and smoother texture. Both are complete proteins. Use tempeh when you want more protein and texture; use tofu when you want a neutral base that takes on flavours.

Is tofu a complete protein?

Soy is one of the few plant foods with all nine essential amino acids in proportions close to human needs. Soy protein scores highly on quality measures such as PDCAAS. That's why tofu is a mainstay of vegetarian and vegan diets. Leucine, the amino acid most associated with muscle protein synthesis, is a little lower than in whey or meat, so a slightly larger portion (around 200 g of firm tofu) helps if you're using it after strength training.

Ways to get 30 g of protein with tofu

More meal ideas: high protein vegetarian meals, high protein smoothie without protein powder and easy high-protein meals.

How to cook tofu so you actually want to eat it

1. Choose the right type: extra-firm for crispy cubes, silken for blending.
2. Press firm tofu for 15 to 30 minutes under a heavy pan or in a tofu press to remove water. It browns better and soaks up marinades.
3. Cut into even pieces so they cook evenly.
4. Coat lightly in cornflour for a crisp crust.
5. Cook hot: pan-fry, air-fry at about 200 °C for 12 to 15 minutes, or bake at 220 °C for 25 minutes, turning once.
6. Sauce at the end: add sauces after crisping so the coating stays crunchy.
7. Freeze for chewiness: freezing and thawing tofu creates a spongy, meatier texture that absorbs marinades.

Tofu and health

Soy foods have been studied extensively. Large reviews suggest moderate soy intake, around one to three servings a day, is safe for most people and may be associated with modest benefits for heart health. Concerns about soy isoflavones and hormones have not been supported in human studies at normal food intakes, according to reviews such as those summarised by the American Institute for Cancer Research. People with soy allergy should avoid tofu, and anyone on thyroid medication may be advised to take it at a different time from soy-rich meals.

Reading a tofu label

Labels list protein per serving, and serving sizes differ: 85 g in the US, 100 g in much of Europe, and sometimes a fraction of the block. Divide protein by serving size and multiply by 100 to compare brands fairly. Also check the setting agent. Calcium sulfate gives the highest calcium; nigari (magnesium chloride) gives a slightly smoother, firmer tofu with less calcium.

Cost per gram of protein

Tofu is usually one of the cheaper protein sources per gram, often similar to eggs and cheaper than most meat and fish, though prices vary by country. Large blocks and store brands are usually the best value. Compare with your local prices using the protein cost calculator.

Tofu for hiking and camping

Fresh tofu needs refrigeration, so it suits car camping more than backpacking. For the trail:

• Shelf-stable silken tofu in aseptic cartons keeps unopened at room temperature until the date on the pack.
• Freeze-dried tofu (koya-dofu) is a Japanese product that rehydrates in hot water and is very light.
• Textured soy protein (TVP) gives about 15 g of protein per 30 g dry and rehydrates in minutes.

See backpacking dinner ideas for meals that use them.

Storage

• Unopened: refrigerate and use by the date on the pack, unless it's shelf-stable silken tofu.
• Opened: store in a container covered with fresh water, change the water daily, and use within three to five days.
• Freezer: freeze firm tofu for up to three months; texture becomes chewier.
• Cooked tofu: refrigerate and eat within three to four days.

Quick reference

• Firm tofu: about 15–17 g protein per 100 g.
• Silken: about 5–7 g.
• 30 g protein: roughly 180–200 g firm tofu.
• Versus chicken: about half the protein per gram, more calcium and iron.

Sources: nutrient values from USDA FoodData Central (tofu, raw, firm, prepared with calcium sulfate; tofu, soft; silken) and product labels; soy safety from the American Institute for Cancer Research. General information, not personalised dietary advice.