# How Much Protein Is in Tofu?

URL: https://kibora.app/protein-in/tofu/
Language: en
Page type: food protein reference
Last Updated: 2026-09-23
Description: Tofu has about 13.3 g of protein per 100 g in Frida’s soy-bean-curd record. See common servings and how much tofu provides 20–30 g of protein.
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## How Much Protein Is in Tofu?

A 150 g serving of tofu contains approximately 20.0 g of protein.

Per 100 g, Frida’s soy-bean-curd tofu contains approximately 13.3 g of protein.

## Protein in tofu by serving size

Tofu varies by firmness and water content. These values use Frida’s generic soy-bean-curd tofu as the reference.

| Serving | Protein | Calories |
| --- | --- | --- |
| 100 g tofu | 13.3 g | 126 kcal |
| 150 g tofu | 20.0 g | 189 kcal |
| 200 g tofu | 26.6 g | 252 kcal |
| 250 g tofu | 33.3 g | 315 kcal |

## Is tofu a high-protein food?

Yes. Tofu is a relatively protein-dense plant food and soy provides all essential amino acids.

A 150–200 g serving can provide roughly 20–27 g of protein.

Firm and extra-firm tofu usually contain more protein per 100 g than silken tofu because they contain less water.

### Very high in protein

42% of calories from protein

## How much tofu provides 20–30 g of protein?

Firmness changes the numbers, so package nutrition is best when you are tracking a specific tofu.

### ~20 g protein

150 g

~189 kcal

### ~25 g protein

188 g

~237 kcal

### ~30 g protein

226 g

~285 kcal

## See how your meals add up.

Track protein across your day instead of checking each food separately.

[Start tracking protein](https://my.kibora.app?lang=en)

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## Nutrition data and methodology

Nutrition values use Frida’s European food-composition entry for tofu, soy bean curd. It reports 13.3 g protein, 7.5 g fat and about 1.0 g carbohydrate per 100 g.

Tofu varies substantially by water content and firmness. The reference on this page is therefore a generic tofu value, not a promise that every brand has identical nutrition.

### Sources

[Frida Food Data: Tofu, soy bean curd](https://frida.fooddata.dk/food/272?lang=en)

## Compare protein in similar foods

### Beans

about 8–9 g protein per 100 g cooked kidney beans

[See protein by serving.](https://kibora.app/protein-in/beans/)

### Steak

20.6 g protein per 100 g raw flank steak

[See protein by serving.](https://kibora.app/protein-in/steak/)

### Broccoli

2.8 g protein per 100 g raw broccoli

[See protein by serving.](https://kibora.app/protein-in/broccoli/)

## Common questions about protein in tofu

### How much protein is in 100 g of tofu?

About 13.3 g in the Frida soy-bean-curd reference used on this page.

### How much protein is in 150 g of tofu?

Approximately 20 g.

### Is tofu high in protein?

Yes. It is one of the more protein-dense common plant foods.

### Does firm tofu have more protein than silken tofu?

Usually yes per 100 g, because firmer tofu generally contains less water.

### Is tofu a complete protein?

Yes. Soy protein provides all essential amino acids.

## How much protein should you eat per day?

Knowing that tofu has about 13.3 g of protein per 100 g is useful. Knowing how that fits into your own daily protein and macro targets is more useful.