~20 g protein
150 g~189 kcal
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.
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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 |
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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?
Firmness changes the numbers, so package nutrition is best when you are tracking a specific tofu.
~25 g protein
188 g~237 kcal
~30 g protein
226 g~285 kcal
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.