By Manish KumarUpdated August 17, 2026Data verified: 2026-08-17

Tofu Protein

How much protein is in tofu? About 9g per 100g firm block — types on this page range from about 4.8g to 10g per 100g depending on firmness and water content. Most people eat partial blocks or 4 oz portions, not 100g alone. Use the type selector and block/oz/g calculators below for food journaling.

Also known as: Bean Curd, Firm Tofu, Extra-Firm Tofu, Silken Tofu

Quick Answer — 100g firm tofu

Firm, prepared with calcium sulfate and nigari — USDA FDC #172448

9grams protein

4.8g–10g per 100g across tofu types on this pageSilken Mori-Nu refs (~4.8–6.9g) to firm/extra-firm block (~9–10g). Some USDA raw firm records list ~17g — lower water, different food state than typical packaged block tofu.

78kcalCalories

4.2gFat

2.9gCarbs

Sodium:12 mg per 100g firm tofu

Need full nutrition data?

This page focuses on protein portions for food logging. For complete macros, variants, and micronutrients, use our full calculator.

Open tofu nutrition calculator →

Tofu Type

Tofu protein per 100g depends on firmness and water content. Firm and extra-firm block tofu use generic USDA references; silken rows are Mori-Nu branded USDA entries. Select the type closest to your product — or use your package Nutrition Facts label for branded items.

USDA reference for firm tofu prepared with calcium sulfate and magnesium chloride (nigari) (FDC #172448)

Tofu Protein by Weight

Amount	Protein	Calories	Fat	Carbs	Sodium
25 grams	2.3g	20	1.0g	0.7g	3mg
50 grams	4.5g	39	2.1g	1.4g	6mg
75 grams	6.8g	59	3.1g	2.1g	9mg
100 grams	9.0g	78	4.2g	2.9g	12mg
150 grams	13.6g	117	6.3g	4.3g	18mg
200 grams	18.1g	156	8.3g	5.7g	24mg
250 grams	22.6g	195	10.4g	7.1g	30mg
1 oz (~28g)	2.5g	22	1.2g	0.8g	3mg
2 oz (~56g)	5.1g	44	2.3g	1.6g	7mg
4 oz (~113g)	10.2g	88	4.7g	3.2g	14mg
8 oz (~227g)	20.5g	177	9.5g	6.5g	27mg

Protein in Common Tofu Portions

Amount	Protein	Calories	Fat	Carbs	Sodium
¼ block (396g reference, ~99g)	8.9g	77	4.1g	2.8g	12mg
½ block (396g reference, ~198g)	17.9g	154	8.3g	5.6g	24mg
1 block (396g reference, 396g)	35.8g	309	16.5g	11.3g	48mg
100 grams	9.0g	78	4.2g	2.9g	12mg
4 oz (~113g)	10.2g	88	4.7g	3.2g	14mg
½ block (396g reference, ~198g)	17.9g	154	8.3g	5.6g	24mg

Tofu Block Protein Calculator

Enter your package block weight and how much you ate. Results scale from the selected tofu type reference. 14 oz / 396g reference block — check your package label for actual net weight.

Block weight (g)

Default reference: 396g (14 oz / 396g reference block — check your package label for actual net weight.)

Amount eaten

Estimated protein

17.9g

½ block of 396g block · 7.0 oz

Calories

154 kcal

Fat

8.3g

Carbohydrates

5.6g

How Much Tofu Provides Your Protein Target?

Enter a protein goal to see approximately how much tofu you would need. Slice estimates are approximate where physical serving size varies.

Protein target (g)

Food amount

332g

≈ 11.7 oz

Calories

259 kcal

Also provides

13.8g fat · 9.5g carbs

Tofu Amount Needed for Common Protein Targets

Based on the selected food state above. Weigh your portion for the most accurate food log entry.

Protein Target	Approx. Tofu	Also (oz)	Calories
10g protein	111g	3.9 oz	86 kcal
15g protein	166g	5.9 oz	129 kcal
20g protein	221g	7.8 oz	173 kcal
25g protein	277g	9.8 oz	216 kcal
30g protein	332g	11.7 oz	259 kcal
40g protein	442g	15.6 oz	345 kcal
50g protein	553g	1 lb 3.5 oz	431 kcal

Tofu Protein Calculator

Select a serving size or enter a custom weight — results update instantly for food logging. Using: Firm tofu.

Serving Size

Number of Servings

Nutrition Results — 25g Tofu

Protein

2.3g

Calories

20 kcal

Fat

1.0g

Carbohydrates

0.7g

Tofu Protein Density

Protein density metrics help compare how efficiently different foods deliver protein relative to weight and calories. These are analytical measures — not health judgments.

Protein per 100g

9.0g

Standard reference amount for comparing foods

Protein per ounce

2.6g

Useful for US portion logging (1 oz ≈ 28g)

Protein per 100 calories

11.6g

Protein efficiency relative to calorie cost

Calories per gram of protein

8.6 kcal

Lower values mean more protein per calorie consumed

Data & Methodology

Reference amount: Per 100g, unless a specific serving size is noted.

Active product type: Firm tofu — USDA reference for firm tofu prepared with calcium sulfate and magnesium chloride (nigari)

Food state: firm, prepared with calcium sulfate and nigari

Data source: USDA FoodData Central (FDC #172448 — verify at USDA)

Nutrition linkage: Values are synchronized with our verified tofu nutrition calculator (firm variant).

Product variation: This food has 4 reference product types. Use the product selector above to match your label or USDA entry when logging portions.

Calculations: All nutrient values scale linearly from the per-100g reference: value = (per100g × grams) / 100. Protein target calculations invert this formula.

Serving conversions: Slice and piece weights are representative estimates. Actual slice weight varies by brand and thickness — use package label weights or a kitchen scale when precision matters.

Product variation: Generic USDA reference data may differ from branded product labels. For packaged foods, the Nutrition Facts panel on your specific product is the most accurate source.

Last verified: 2026-08-17

Understanding Tofu Protein

Tofu is soybean curd — protein from soybeans concentrated into a solid block or silken product. How much protein is in tofu? For the USDA references on this page, protein per 100g spans roughly 4.8g (silken soft) to 10.0g (extra-firm block) depending on firmness and water content.

That aligns with common search summaries grouping silken/soft tofu around 4–7g per 100g and refrigerated firm block tofu around 9–10g per 100g. Some online sources cite 10–17g for firm or extra-firm tofu — those figures often mix in drier raw firm USDA records (~17g per 100g) that are not the same food state as typical water-packed block tofu from the grocery cooler ^[1]^[7].

For accurate food journaling, weigh tofu in grams, select the tofu type above, and prefer your package Nutrition Facts label when logging a specific branded product.

Why Does Tofu Protein Vary?

Firmness and water content — the main driver. Silken tofu can be ~88% water in USDA records, listing 4.8–6.9g protein per 100g. Pressed firm block tofu (FDC #172448) lists 9.0g per 100g; extra-firm (FDC #174290) lists 10.0g per 100g because less water remains after pressing.

Different USDA food states — a raw firm, calcium-set USDA entry (often cited elsewhere at ~17g protein / 100g) reflects a drier reference than refrigerated nigari firm tofu (~9g / 100g). Both are "firm tofu" in plain language but are separate database records. Do not log one using the other's per-100g values ^[7].

Product formulation — calcium-set firm tofu lists higher calcium than Mori-Nu silken references. Coagulant type and processing affect micronutrients as well as texture.

Package size and brand — block net weights and label serving definitions vary. Silken USDA entries are often brand-specific (Mori-Nu).

Preparation — plain tofu base values do not include cooking oil, breading, or sauces. Log add-ons separately.

Why Some Sources Cite 10–17g Protein per 100g

Aggregated summaries and AI overviews often quote broad firm tofu ranges (10–14g) or extra-firm ranges (15–17g). Our verified USDA block references list 9.0g (firm) and 10.0g (extra-firm) per 100g for typical refrigerated products ^[1]^[2].

The upper end (~15–17g) usually comes from a separate raw firm, calcium-set USDA record with substantially less water — not from the same entry as water-packed block tofu. If your label shows ~8–10g protein per 100g, that is consistent with FDC #172448-style block tofu rather than the high-density raw firm reference.

Use the type selector and calculators on this page for the references we verify. When a branded label differs, log from the label.

How Much Protein Is in Half a Block of Tofu?

Because tofu blocks vary in package size, the protein in half a block depends on the weight of your specific package and the tofu type you select.

Using a 396g reference block and firm tofu (9.0g protein / 100g): half a block (~198g) provides about 17.8g protein and 154 kcal. For a 454g (16 oz) block, half (~227g) provides about 20.4g protein at the same reference values.

Use the block protein calculator above to enter your package net weight and the fraction or grams you ate — results update for the selected tofu type.

Firm vs Extra-Firm Tofu Protein

Per 100g USDA references: firm tofu lists 9.0g protein, 78 kcal, 4.2g fat, and 2.9g carbs (FDC #172448). Extra-firm lists 10.0g protein, 83 kcal, 5.3g fat, and 1.2g carbs (FDC #174290) ^[1]^[2].

Extra-firm is not a different protein source — it typically contains less water, concentrating protein and fat into each 100g. The numerical difference reflects formulation and pressing, not a ranking of which type to eat.

See the firm vs extra-firm comparison table below for side-by-side values.

Silken vs Firm Tofu Protein

Generic firm tofu (FDC #172448) lists 9.0g protein per 100g. USDA Mori-Nu silken soft (FDC #174292) lists 4.8g protein per 100g — roughly half the protein density of firm block tofu ^[1]^[3].

Silken tofu retains more water and is processed differently from pressed block tofu. Mori-Nu silken rows on this page are branded USDA references — other silken brands may differ. For a specific packaged silken product, the Nutrition Facts label is the appropriate source.

Silken firm Mori-Nu (FDC #172461) lists 6.9g protein per 100g — between soft silken and block firm values.

Tofu Protein per 100 Calories

Protein density describes protein relative to calories — useful for comparing foods analytically, not as a dietary prescription.

At firm tofu values: 9.0g protein per 78 kcal ≈ 11.5g protein per 100 kcal. Extra-firm: ≈ 12.0g per 100 kcal. Mori-Nu silken soft: ≈ 8.7g per 100 kcal — lower because silken references carry more water per calorie.

Tempeh (cooked, FDC #172467) lists ≈ 10.2g protein per 100 kcal — higher total protein per 100g but also higher calories than firm tofu.

Tofu Nutrient Context Beyond Protein

Firm tofu (FDC #172448) lists 201mg calcium, 1.6mg iron, and 12mg sodium per 100g. Extra-firm (FDC #174290) lists 282mg calcium and 2.0mg iron — calcium-set references can contribute meaningful calcium per 100g ^[1]^[2].

Silken Mori-Nu references list 31–32mg calcium per 100g — much lower than calcium-set block tofu in these USDA records.

These values describe the selected reference foods only. They are not health claims about bone health, iron status, or disease prevention.

Why Tofu Nutrition Labels Can Differ

Packaged tofu products vary by tofu type, water content, coagulant, serving size definition, and brand formulation. A 3 oz serving on one label may not match 100g on this page.

For a specific branded tofu product, the Nutrition Facts panel on that package is the most appropriate source for that product. FoodNutrify references are generic USDA entries for food journaling when no label match exists.

FDA Daily Value percentages on labels describe label reference amounts, not personal intake targets ^[6].

Tofu vs Other Plant Protein Foods (per 100g; food state shown per row)

Food (food state)	Protein (g)	Calories (kcal)	Protein / 100 kcal	Fiber (g)
Tofu, firm	9.0	78	11.5	0.9
Tempeh, cooked	19.9	195	10.2	—
Edamame, boiled	11.9	122	9.8	5.2
Chickpeas, cooked	9.2	160	5.8	8.5
Brown lentils, cooked	9.0	116	7.8	7.9

Typical Tofu Protein Ranges by Type (USDA references on this page)

Tofu category	Protein per 100g (this page)	Water-content note
Silken / soft	4.8g (Mori-Nu silken soft, FDC #174292)	High water — lowest protein density here
Silken firm	6.9g (Mori-Nu silken firm, FDC #172461)	High water — branded silken reference
Firm block	9.0g (FDC #172448)	Pressed refrigerated block — default reference
Extra-firm block	10.0g (FDC #174290)	Less water than firm — highest block reference here

Tofu Protein by Type (per 100g, USDA references)

Tofu Type	Protein (g)	Calories (kcal)	Fat (g)	Carbs (g)
Firm (FDC #172448)	9.0	78	4.2	2.9
Extra-firm (FDC #174290)	10.0	83	5.3	1.2
Silken soft — Mori-Nu (FDC #174292)	4.8	55	2.7	2.9
Silken firm — Mori-Nu (FDC #172461)	6.9	62	2.7	2.4

Tofu vs Tempeh Protein (per 100g)

Nutrient	Tofu, firm	Tempeh, cooked
Protein (g)	9.0	19.9
Calories (kcal)	78	195
Total Fat (g)	4.2	11.4
Carbohydrates (g)	2.9	7.6
Fiber (g)	0.9	—
Iron (mg)	1.6	2.1
Calcium (mg)	201	96

Firm vs Extra-Firm Tofu (per 100g)

Nutrient	Firm	Extra-Firm
Protein (g)	9.0	10.0
Calories (kcal)	78	83
Total Fat (g)	4.2	5.3
Carbohydrates (g)	2.9	1.2
Calcium (mg)	201	282
Iron (mg)	1.6	2.0

Silken vs Firm Tofu Protein (per 100g; silken = Mori-Nu branded reference)

Nutrient	Firm tofu	Silken soft (Mori-Nu)
Protein (g)	9.0	4.8
Calories (kcal)	78	55
Total Fat (g)	4.2	2.7
Carbohydrates (g)	2.9	2.9
Sodium (mg)	12	5

Tofu vs Selected Animal Protein Foods (per 100g; food state shown per row)

Food (food state)	Protein (g)	Calories (kcal)	Fat (g)
Tofu, firm	9.0	78	4.2
Chicken breast, skinless roasted	31.0	165	3.6
Egg, whole raw	12.6	143	9.5

Practical Tips for Tofu

1
Select tofu type before logging — firm, extra-firm, and silken references differ by several grams of protein per 100g.
2
Weigh tofu in grams for the most accurate log. Block fractions assume a 396g reference unless you adjust the block calculator.
3
Check your package net weight — 14 oz (396g) and 16 oz (454g) blocks are both common; half-block protein scales with weight.
4
Silken Mori-Nu rows are branded USDA references — use your product label when logging a specific silken brand.
5
Log cooking oil and sauces separately — plain tofu values do not include pan-fry oil or marinades.

Frequently Asked Questions — Tofu

How much protein is in tofu?

For the USDA references on this page, tofu protein per 100g ranges from about 4.8g (Mori-Nu silken soft) to 10.0g (extra-firm block). Typical refrigerated firm block tofu — our default — lists 9.0g per 100g (FDC #172448). Some other sources cite up to ~17g for drier raw firm USDA records; that is a different food state than most packaged block tofu. Use the type selector to match your product.

How much protein is in 100g of tofu?

100g of firm block tofu provides 9.0g protein, 78 kcal, 4.2g fat, and 2.9g carbs (FDC #172448). Extra-firm provides 10.0g protein; Mori-Nu silken soft provides 4.8g. Protein per 100g depends on firmness and water content — not a single universal number.

How much protein is in 1 oz of tofu?

One ounce (~28g) of firm tofu contains approximately 2.5g protein and 22 kcal. Extra-firm provides about 2.8g protein per ounce; Mori-Nu silken soft about 1.3g per ounce.

How much protein is in half a block of tofu?

It depends on block weight and tofu type. For a 396g reference block of firm tofu, half (~198g) provides about 17.8g protein. Enter your package net weight in the block calculator for your specific block size.

How much protein is in a full block of tofu?

For a 396g reference block of firm tofu, a full block provides about 35.6g protein and 309 kcal. A 454g (16 oz) block at the same reference values provides about 40.9g protein. Check your package label for net weight.

Does firm tofu have more protein than silken tofu?

Per 100g, yes in USDA references: firm tofu lists 9.0g protein vs Mori-Nu silken soft at 4.8g. Firm block tofu retains less water, concentrating protein per 100g. Other silken brands may differ from the Mori-Nu reference.

Does extra-firm tofu have more protein?

Per 100g, extra-firm tofu (FDC #174290) lists 10.0g protein vs 9.0g for firm tofu (FDC #172448). The difference reflects lower water content, not additional soy protein.

How much tofu provides 20g of protein?

You need approximately 222g of firm tofu to get 20g protein — roughly 7.8 oz or slightly more than half of a 396g reference block. Extra-firm requires about 200g; Mori-Nu silken soft about 417g.

How much tofu provides 30g of protein?

You need approximately 333g of firm tofu for 30g protein — about 11.7 oz or roughly five-sixths of a 396g reference block. Use the protein target calculator for other goals and tofu types.

How does tofu compare with tempeh for protein?

Per 100g, cooked tempeh (FDC #172467) lists 19.9g protein vs 9.0g for firm tofu. Tempeh is fermented whole soybeans with less water and more fat per 100g. Both are separate food references — compare using consistent per-100g amounts.

Why do some websites say firm tofu has 10–17g protein per 100g?

Broad ranges often combine different USDA tofu records. Refrigerated firm block tofu (FDC #172448) lists 9.0g per 100g; extra-firm block lists 10.0g (FDC #174290). Figures near 15–17g usually refer to a separate drier raw firm, calcium-set USDA entry with less water — not the same reference as typical water-packed block tofu from the grocery cooler.

Does tofu protein vary by brand?

Yes. Water content, firmness, coagulant, and formulation differ between brands and product lines. Generic USDA firm references may not match every packaged label. Use your product Nutrition Facts panel when logging a specific brand.

Why do different tofu packages show different protein amounts?

Packages differ in tofu type, net weight, serving size definition, and water content. A silken dessert tofu and a pressed firm block can list very different protein per serving even though both are soy-based. Match your log entry to the product type and weight you actually ate.

Important Notice

Nutritional values on this page are based on USDA FoodData Central reference data for specific tofu types (FDC #172448, #174290, #174292, #172461). Contextual comparison may reference raw firm tofu (FDC #172475) to explain broader published ranges — that entry is not the default for packaged block tofu. Tempeh comparison uses cooked tempeh (FDC #172467). Block portion presets use a 396g reference weight — actual package sizes vary. Silken Mori-Nu entries are branded references, not universal silken values. Package Nutrition Facts labels are the most accurate source for specific products. Protein target calculations describe mathematical equivalents only — not personal intake recommendations. This information is for nutrition journaling only — it is not medical advice.

About the Author

Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

[1] USDA FoodData Central (2024). Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) — FDC #172448. U.S. Department of Agriculture, Agricultural Research Service.
[2] USDA FoodData Central (2024). Tofu, extra firm, prepared with nigari — FDC #174290. U.S. Department of Agriculture, Agricultural Research Service.
[3] USDA FoodData Central (2024). MORI-NU, Tofu, silken, soft — FDC #174292. U.S. Department of Agriculture, Agricultural Research Service.
[4] USDA FoodData Central (2024). MORI-NU, Tofu, silken, firm — FDC #172461. U.S. Department of Agriculture, Agricultural Research Service.
[5] USDA FoodData Central (2024). Tempeh, cooked — FDC #172467. U.S. Department of Agriculture, Agricultural Research Service.
[6] U.S. Food and Drug Administration (2024). Daily Value on the Nutrition Facts Label. FDA.gov.
[7] USDA FoodData Central (2024). Tofu, raw, firm, prepared with calcium sulfate — FDC #172475 (higher-density raw firm reference, contextual comparison only). U.S. Department of Agriculture, Agricultural Research Service.