🧆 Protein in Tofu Calculator
Find out exactly how much protein your tofu serving contains — by weight, type & unit
| Tofu Type | Protein | Calories | Fat | Carbs | Calcium |
|---|---|---|---|---|---|
| Extra-Firm | 17.3g | 144 kcal | 8.7g | 2.8g | 350mg |
| Firm | 8.1g | 76 kcal | 4.8g | 1.9g | 201mg |
| Soft / Silken | 4.8g | 55 kcal | 2.7g | 2.0g | 111mg |
| Fried (Aburaage) | 17.0g | 271 kcal | 20.0g | 3.4g | 310mg |
| Serving Description | Weight | Extra-Firm Protein | Firm Protein | Silken Protein |
|---|---|---|---|---|
| Small serving (1/4 block) | ~100g / 3.5 oz | 17.3g | 8.1g | 4.8g |
| Standard serving (85g) | 85g / 3 oz | 14.7g | 6.9g | 4.1g |
| Medium serving (140g) | 140g / 4.9 oz | 24.2g | 11.3g | 6.7g |
| Half block | ~200g / 7 oz | 34.6g | 16.2g | 9.6g |
| Full block | ~400g / 14 oz | 69.2g | 32.4g | 19.2g |
| 1/2 cup (cubed) | ~126g / 4.4 oz | 21.8g | 10.2g | 6.0g |
| 1 cup (cubed) | ~252g / 8.9 oz | 43.6g | 20.4g | 12.1g |
| Protein Source | Protein /100g | Complete Protein | Leucine /100g |
|---|---|---|---|
| Extra-Firm Tofu | 17.3g | Yes ✔ | 1.4g |
| Firm Tofu | 8.1g | Yes ✔ | 0.65g |
| Chicken Breast | 31.0g | Yes ✔ | 2.5g |
| Lentils (cooked) | 9.0g | No ✖ | 0.65g |
| Greek Yogurt | 10.0g | Yes ✔ | 1.0g |
| Edamame | 11.9g | Yes ✔ | 0.93g |
Pressed tofu has more protein per gram: Removing water concentrates all nutrients, including protein. A 100g pressed extra-firm block may contain up to 19–21g protein.
Brand variation: Protein content varies by brand (넕%). The values in this calculator use USDA standard reference values as a reliable baseline.
Tofu is made from soy. One prepares it by thickening soy milk and pressing the lumps until they form white solid bits. Those bits have different levels of softness for instance silken, soft, firm or even firmer.
Tofu is entirely plant-based. All extra ingredients for its making come from minerals and not from animals.
Tofu: What It Is, How to Cook It, and Why It Is Good
Tofu delivers a lot of plant-based protein. The firm type stores around 22 grams of protein per serving. It forms complete protein with all nine essential amino acids, so it works well as a replacement for meat.
Other advantages are the high protein content, the low fat and the mild taste. A standard serving macthes around 3 ounces, so almost a fifth of a block.
Tofu came from China more then 2000 years ago. Here and in the biggest part of Asia it forms a whole group of foods with almost 25 types. Some are like cheese, fish cakes, sliced pulp or bread to taste.
Others are frozen. Folks outside that culture commonly do not know about that wealth. One called it jewel of the kitchen and boneless meat.
It digests well and is simple to cook.
The own taste of tofu is quite neutral. Even so that mildness actually helps. It quickly takes on whatever one adds to it.
One can fry it as crisp cubes, cook in a pot with tamari or Italian herbs, or even blend it in protein-rich chocolate treats. Silken tofu works well in no-cook meals during warm weather. Soft tofu works for soups.
Fried tofu is a famous dish. Grilled tofu with only two ingredients is easyto start.
Freezing changes the structure of tofu. Rather than brick-form, it becomes chewy. That chewiness is useful for tacos with taco spice, because it pulls apart like shredded beef.
Pressing tofu before cooking removes extra liquid. Laying a heavy object on it a bit of time before helps a lot. Coat it with a bit of oil, salt and pepper, then fry until golden brown to give a crisp surface with little oil.
Cornstarch also helps make crisp edges.
One uses tofu in various ways, from vegan meat replacements to cheesecakes and puddings. Some worry existed that soy carries estrogen-like substances that would mess with hormones. One disproved that years ago.
Tofu does not harm for everyday use. People with soy allergies however should avoid it.
