Protein by serving size
100g
13g
150g
19g
200g
26g
300g
38g
130 calories per 100g · 9.9g protein per 100 calories
Figures are per 100g as sold (firm tofu, as purchased). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Tofu (soy bean curd), firm, as purchased, F009176
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Tofu is one of the most useful plant-based protein sources — it contains all the essential amino acids, absorbs flavour well, and works across a huge range of cuisines. A 200g serve of firm tofu has about 26g of protein, a meaningful share of a meal for vegetarians, vegans, or anyone cutting back on meat.
Why the number varies
Firmness makes a real difference here — extra-firm and firm tofu have had more water pressed out during production, which concentrates the protein. Silken and soft tofu contain more water for the same weight, and have noticeably less protein per 100g as a result. If protein density matters to you, choose firm or extra-firm.
Some brands, particularly extra-firm or "high-protein" tofu products, press out even more water and come in higher again — worth checking the label if you're buying specifically for protein content.
Ways to use it
- Press firm tofu before cooking to remove extra water and improve texture
- Marinate before pan-frying or baking, since tofu takes on flavour well
- Use in stir-fries, curries or scrambles as a direct meat substitute
Related
From the HitProtein blog
FAQs
How much protein is in 200g of tofu?
About 26g for firm tofu — 12.8g per 100g scaled up. Extra-firm and high-protein brands can be higher again, so check the label.
Does silken tofu have less protein than firm tofu?
Yes, noticeably — silken and soft tofu contain more water for the same weight, which lowers the protein per 100g compared to firm or extra-firm tofu.
How much protein is in 100g of tofu (firm)?
About 12.8g of protein per 100g as sold (firm tofu, as purchased).
How much protein is in 150g of tofu (firm)?
About 19g of protein, based on 12.8g per 100g.
How many calories are in tofu (firm)?
About 130 calories per 100g, which works out to 9.9g of protein per 100 calories.
How does tofu (firm) compare with other plant-based foods?
Of the 11 plant-based foods on this site, tofu (firm) ranks number 3 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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