~20 g protein
20.0 g protein
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 BY SERVING
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 |
PROTEIN QUALITY
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.
PUT IT IN CONTEXT
How much tofu provides 20–30 g of protein?
~25 g protein
25.0 g protein
~30 g protein
30.1 g protein
Firmness changes the numbers, so package nutrition is best when you are tracking a specific tofu.
One tofu serving is easy. The whole day gets harder.
Kibora helps you log meals quickly by photo, voice, barcode, text, or favorites, then shows how protein, calories and the rest of your nutrition add up across your day.
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.
Compare protein in similar foods
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.
MACRO CALCULATOR
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.