How Much Protein and Calories Are in Tofu?
Tofu is one of the most versatile and popular proteins in the plant-based world. But how much protein is actually in tofu? The short answer: a standard 3.5-ounce (100 g (3.5 oz)) serving of firm tofu has about 17 grams of protein and 145 calories.
However, "tofu" is a broad category, and the nutritional values change significantly depending on the type. The main difference comes down to water content: the more pressed and dense the tofu, the higher its protein (and calorie) concentration. Let's dive into the specifics.
Protein and Calories in Different Tofu Varieties
Here’s a breakdown of the average nutrition values per 3.5 ounces (100 g (3.5 oz)) for the most common types of tofu, from softest to firmest.
- Silken Tofu: This type has the highest water content. It contains about 5-8 grams of protein and 55-70 calories. It's excellent for smoothies, sauces, and desserts.
- Soft Tofu: Slightly more condensed than silken, soft tofu provides about 8-10 grams of protein and 70-80 calories. It works well in gentle soups and stews.
- Firm Tofu: The most common type found in US grocery stores. It contains about 14-17 grams of protein and 120-145 calories. It’s ideal for stir-frying, baking, and scrambling. Learn more in our Tofu: The Complete Guide.
- Extra-Firm Tofu: Even denser and holds its shape very well. Expect about 16-18 grams of protein and 140-160 calories. This is the go-to for grilling or making tofu "steaks."
- Super-Firm Tofu: Often sold vacuum-packed with very little water. It packs about 18-20 grams of protein and 160-180 calories. It's ready to use with minimal pressing.
- Smoked Tofu: This is typically firm or extra-firm tofu that has been smoked for flavor. The nutrition is similar to extra-firm, with around 17-20 grams of protein.
- Tofu Skin (Yuba): The sheet that forms on the surface of soy milk during production. When dried, yuba is an incredibly concentrated source of protein, with 45-50 g (1.8 oz) per 100 g (3.5 oz).
- Fermented Tofu: Cubes of tofu that have been fermented. It's used more as a condiment than a main dish and contains about 10-12 grams of protein.
Tofu's Full Nutrition Profile
Tofu is more than just protein. It boasts a well-rounded nutritional profile. In a 3.5-ounce (100 g (3.5 oz)) serving of firm tofu, you'll also find:
- Fat: About 9 grams, most of which is healthy polyunsaturated fat.
- Carbohydrates: Only about 2-3 grams, making it a low-carb food.
- Calcium: Tofu made with calcium sulfate (check the ingredients) can provide 30-50% of your recommended daily intake (RDI).
- Iron: Roughly 2-3 mg, which is about 15% of the RDI.
- Isoflavones: Tofu is rich in these natural plant compounds, which have been linked to various positive health effects in research.
Tofu vs. Other Protein Sources
How does tofu stack up against other plant-based and animal proteins? This table compares protein density per 100 g (3.5 oz) and per 100 calories.
| Protein Source | Protein (per 100 g (3.5 oz)) | Calories (per 100 g (3.5 oz)) | Protein (per 100 Calories) |
|---|---|---|---|
| Firm Tofu | 17 g | 145 | 11.7 g |
| Tempeh | 20 g | 192 | 10.4 g |
| Seitan | 25 g | 120 | 20.8 g |
| Lentils (cooked) | 9 g | 116 | 7.8 g |
| Chickpeas (cooked) | 9 g | 164 | 5.5 g |
| Chicken Breast (grilled) | 31 g | 165 | 18.8 g |
As you can see, while tempeh and chicken breast have more protein per gram, seitan is the winner for protein density per calorie. Tofu offers a great balance of high protein with moderate calories. For more, check out our articles on Tempeh vs. Tofu and Is Seitan Healthy?.
How Much Tofu to Hit Your Protein Goals?
A typical vegan athlete aims for about 0.7-1.0 grams of protein per pound of body weight (1.6-2.2 g per kg). For a 155-pound (70 kg (154.3 lb)) athlete, that’s a daily target of 112-154 g (5.4 oz) of protein.
A standard 14-ounce (400 g (14.1 oz)) block of firm tofu contains over 60 g (2.1 oz) of protein. Eating a full block would get you about halfway to your daily goal. Of course, it's best to combine tofu with other sources like legumes, whole grains, nuts, and seeds for a varied diet. Our complete guide to plant-based protein can help.
Frequently Asked Questions
Do I need to cook tofu?
Tofu is sold fully cooked and is safe to eat right out of the package. However, most people prefer to season and cook it to improve its flavor and texture. Pressing out the excess water and then baking, frying, or stir-frying it makes it far more delicious.
How do you make tofu crispy?
The secret to crispy tofu is to press it well to remove moisture, cut it into cubes or slabs, and toss it with cornstarch or arrowroot powder before baking or frying at a high heat (around 400°F / 200°C (390°F)).
Is tofu a complete protein?
Yes. Unlike many plant-based foods, tofu (and soy in general) is considered a complete protein. This means it contains all nine essential amino acids that your body cannot produce on its own.
How long does tofu last in the fridge?
Once opened, place leftover tofu in a container, cover it with fresh water, and store it in the refrigerator. Change the water daily, and it will keep for up to a week.
Ready to incorporate more tofu into your diet? Check our free protein calculator to figure out your exact needs, or explore our vegan high-protein meal plans to help you reach your goals.
