If you’re Googling “tofu protein per 100g.” Here’s the reality: tofu’s protein isn’t one single number. That varies mostly according to firmness (water content), how tightly it is pressed, and sometimes brand/recipe.
Quick answer:
Tofu is typically around ~8-17g protein per 100g, depending on the type: silken/soft tofu are lowest, then firm/extra-firm tofu.
- Silken / soft tofu: ~5–10g protein per 100g (very high water, lower protein content)
- Firm tofu: ~12–17g of protein per 100g (it’s moisture, so less overall mass for equal amount of protein)
- Extra-firm tofu: ~15–17g protein per 100g (most pressed, most protein per 100g)
Example: For a firm tofu entry: 43.5g protein in 252g serving, which is about ~17.3g per 100g after conversion.
Another silken tofu product lists 5.3g protein per 100g.
How Much Protein Is in 100g Tofu?
When someone asks “protein in tofu per 100g” they typically want a single value. But tofu is sponge-like: the more water it holds, the lower its protein per 100g, so silken tofu and extra-firm tofu can exhibit very different protein values.
There's a good discussion on that in r/vegan: People see 8g/100g on one pack, and 20g+/100g on another one, and don't know what is true—yet tofu varies with type, brand - and they even have different weights depending on how you measure them.
Protein in tofu per 100g
Here’s a practical, consumer-friendly range:
Silken tofu: about 5.3g per 100g in one nutrition entry; The values for many silkens are on the lower end because they have such high water content.
Silken/soft range: some sources put silken tofu at 8–10g per 100g, and this demonstrates brand/processing can change values.
Firm tofu: typically 12-15g per 100g (more protein content).
Extra-firm tofu: 15–17g per 100g (most pressed).
Bottom line: If you want the most protein per 100g, pick extra-firm tofu.
Tofu Nutrition Facts Per 100g
1) Firm tofu (calcium-set) — Per 100g
Source food: “Tofu, raw, firm, prepared with calcium sulfate” (USDA through MyFoodData). The values on the page are for 252g but I’ve converted them to per 100g.
- Calories: 100g of tofu yields ~144 kcal, so it’s a slightly caloric protein choice (calories are mostly from protein + healthy fats).
- Protein: Tofu is high in protein for a plant-based food (about 17.3g of per 100g) making it good for muscle recovery, satiety and meeting total daily protein targets.
- Fat: / 100g Tofu contains 8.7g Fat (includes 1.3g Saturated fat). This fat provides fullness and flavor, and most of it is usually unsaturated fat.
- Carbohydrates: It has ~2.8g carbs in every 100g of tofu, so is a low-carb food and fits into high-protein/low-carb diet plans rightly.
- Fiber: In a 100g serving tofu has ~2.3g dietary fiber which is great for digestion and feeling full longer.
- Sodium: Tofu only has approximately 14mg of sodium per 100g, so, especially if you’re trying to cut down on salt in your diet, it’s not bad when it comes to the numbers (final amount will depend on how you cook it).
- Calcium: 100g of tofu, ~683mg calcium. This is extremely high, as this type of tofu sets with calcium sulfate, which really ups the amount of calcium in your meal.
- Iron: There is ~2.7mg of iron in 100g of tofu, contributing towards healthy energy levels and hemoglobin.Clearly highly beneficial if you are vegetarian/vegan!
- Potassium: 100g tofu contain ~237mg potassium, a mineral which helps muscles work as they should and keeps bodily fluids balanced.
- Phosphorous: 100g of tofu contains about ~190mg Phosphorus which contributes to bone health, as well as energy metabolism (ATP production).
2) Soft tofu (nigari-style) — Per 100g
Source food: “Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)” (USDA-based definition).
- Calories: 100 grams of tofu give around 61kcal calorie, which means it is a low calorie food and works wonderfully in diets for reducing weight or light meals.
- Protein: ~6.55g of protein per 100g of tofu, moderate—good for everyday consumption, but less than firm/extra-firm tofu.
- Fat: In 100g tofu contains ~3.69g fat that promotes the feeling of fullness yet it’s still quite replenishing.
- Carbohydrates: Tofu is very low-carb, at somewhere around ~1.8g of carbohydrates per 100g, and as such can be featured in anyium plan which is restricted to low-carb consumption (though not no carb).
- Fiber: Tofu offers ~0.2g dietary fiber per 100g and this is pretty low – meaning you should combine it with some fiber-rich food (veggies, salad or legumes).
- Sugars: Tofu serves a meagre ~0.7g of sugars per 100g, so naturally low and not much of a consideration in most diets.
- Sodium: 100g tofu contributes ~8mg sodium (very low, so it’s a good choice if you’re trying to limit salt).
- Calcium: 100g tofu provides ~111mg of calcium (amount is dependent on the type of coagulant added while making the tofu) which helps in maintaining good bone health.
- Iron: ~1.11mg of iron per 100g of tofu, useful for maintaining hemoglobin levels and energy as a whole – particularly in a vegan diet.
- Potassium: ~120mg in 100g of tofu, aids muscle function, balance of hydration as well as normal body function.
3) Silken tofu — Per 100g (example label)
Here's what a typical silken tofu label entry (brand listing) with very light macros (minerals might be excluded/not listed, depending on the product).
- Calories: 100g of tofu have ~46 kcal, which means it is a low-calorie food – so you can have them as part of a light meal, calorie-deficit diet or clean eating.
- Protein: Approx 5.3g per 100g Like firm tofu, this is a medium amount of protein and useful for daily rations in plant-based diets.
- Fat: 100g tofu only contains ~1g fat so it’s quite low in fat and great for low-fat diets.
- Carbs: 100g tofu has around ~1.5g carbs, so it is low-carb-friendly and can be enjoyed on a low-carb diet.
- Sodium: 100g tofu has 0mg of sodium (well, tofu per se is salt-free; this can escalate with sauces, marinades and cooking methods though).
Why Does “Protein in Tofu” Vary So Much?
If you’ve ever compared two packs of tofu and had one show 5–8g protein per 100g, while the other shows 15–20g/100g, you’re not tripping—because tofu protein isn’t a static number. It’s as easy, really and here is the largest reason: tofu is all water… well not “all” water, but you’ll learn shortly just how much “water” per 100g decides how “concentrated” the protein looks like per 100g.
1) Firmness = water content = protein density
Tofu is available as soft, firm, extra-firm or silken. Silken tofu is the squishiest to press, so its protein per 100g is typically lower. Firm and extra-firm tofu are pressed for longer, so they have less water in relation to their soy “solids” per bite. As nutrition labels display values per 100g of the product, less water immediately means more protein per 100g—regardless of whether both are made from soybeans.
2) How the tofu is made (coagulant + recipe)
Tofu is produced by coagulating soy milk and then pressing the resulting curds using coagulants such as calcium sulfate, magnesium chloride or nigari. Texture and mineral content (particularly calcium) can change with different coagulants or recipes, and brands may have higher or lower soy concentrations. Some tofu is prepared with thicker soy milk or has a higher solids to water ratio. It will have more grams of protein per 100g, like this.
3) Pressing and packaging differences
And even within the same “firm” category, brands differ. One brand of firm tofu could be highly pressed, while another is somewhat softer and retains more moisture. Tofu that is soaked in water inside of a pack may also absorb moisture over time. That slight water weight variation will turn the protein values per 100g.
4) Raw vs cooked weight confusion
Cooking does not produce additional protein— it can remove water. Whenever you pan-fry, bake or air-fry tofu, it expels moisture. So 100g of cooked tofu might hold more protein than 100g of raw tofu, because the cooked variety is denser.
5) Label rounding and country standards
Nutrition labels often rely on rounding rules and testing methods differ by locale. Minor variants of measurement and rounding can also contribute to the confusion.
Best tip: Be sure to compare types of tofu (silken vs firm) and read the label on your brand.
Tofu vs Paneer Protein Per 100g (Indian Comparison)
Here’s the easiest Indian-centric comparison (per 100g), based on commonly reported ranges:
Protein per 100g (quick compare)
- Paneer: ~18g protein per 100g
- Tofu (standard variant): ~8–10g protein per 100g
- Tofu (firm to extra firm): up to ~12–17g protein per 100g depending on how pressed it is
Key point: Paneer generally has more protein per 100g than “regular” tofu, but firm/extra-firm tofu can be quite close.
Calories & fat (why weight-loss people pick tofu)
- Paneer can be more calorie and fat dense per 100g- one such comparison puts paneer at around 265kcal/100g.
- In similar serving sizes tofu is often lower calorie; likewise this comparison gives 76 kcal/100g for tofu.
So if you’re trying to lose weight, tofu can be easier to fit into a calorie deficit than doesn’t provide protein.
Digestion & dietary preference
- Paneer - dairy-based, it has lactose (less than milk for most people, but can still bother some).
- Tofu: Lactose-free, dairy-free and often more tolerable for the lactose intolerant.
- Vegan option: Tofu wins by default (plant-based).
Which one should you choose? (goal-based)
Choose paneer if:
- You are looking for more protein per 100g in a staple Indian / common ingredient (~18g).
- You are fine with dairy, and you like the richer taste/texture in gravies.
Choose tofu if:
- You’re looking for a lighter, lower-calorie version for weight-loss or heart-healthy eating plans.
- You want plant-based protein, or you have lactose issues.
- You’ll need firm/extra-firm tofu to nudge the protein closer to paneer levels (12–17g/100g).
Is Tofu a Complete Protein?
Yes—most types of tofu are considered a complete protein, meaning they include all nine essential amino acids that your body can’t make on its own (like lysine, leucine and others required for muscle repair and recovery as well as overall health). Because it is constructed from soybeans, tofu gets a head start on preserving soy’s relative robustness on the amino-acid front, compared to a number of other plant foods.
That said, “complete protein” doesn’t necessarily equal “best quality in all ways.” The quantities of each amino acid may vary a little, and the ‘protein’ load of tofu is dependent on the type of tofu (silken versus firm versus extra-firm). For instance, firm tofu generally contains more protein per 100g than silken tofu because it has less water content.
For the majority of us, tofu can definitely serve as a staple protein source especially in vegetarian or vegan diets. If you are trying to gain muscle, it’s useful to think in terms of total daily protein and to eat plenty of servings of tofu (and other protein sources) throughout the day. Eating tofu with other food (rice, roti, lentils, vegetables) ensures that our meals are balanced and sustainable on the long run.
How Much Tofu Do You Need for 20g, 30g, or 50g Protein?
Let’s keep this practical. These are rough values, and I’ll give a few working numbers (I can’t make these more accurate as tofu really does differ!
If your tofu is roughly 10g protein per 100g (many regular tofus)
- 20g protein → ~200g tofu
- 30g protein → ~300g tofu
If your tofu is approximately 15-17g per 100g (firm/extra-firm range)
- 20g protein → ~120–135g tofu
- 30g protein → ~180–200g tofu
- 50g protein → ~300–330g tofu
Pro tip: Just make sure to check your pack’s label.” That’s the one that is most consistent for your product.
Quick Option: Add a Whey Isolate Scoop to Hit Your Protein Target Faster
If you struggle to eat big slabs of tofu ass enough extra protein to hit high targets (say in the 30–50g/day range from tofu alone), using a high-protein scoop post workout or between meals is an easy fix. Denz-Whey Pure Whey Isolate Delivers 27g Protein per scoop, is described as low-carb and sugar-free & also contains an amino profile with 5.5g BCAA + 11.75g EAA per serving good for muscle recovery & lean fitness goals. Mix 1 heaping scoop (36g) into 200–240 ml of water or milk for a quick, well-balanced protein shake.
Is Tofu Good for Muscle Gain?
What’s more, yes—tofu can actually be very good for muscle building; you just have to use it intelligently. Tofu, made from soybeans, is a source of high-quality plant protein that contains all nine essential amino acids needed for muscle repair and recovery after workout. When people are trying to build muscle or "tone" and get really strong, the better choice most cases is the firm or extra-firm tofu, which has more protein per 100g (less water) than soft or silken tofu.
To gain muscle, what matters most is your total daily protein intake and whether or not you’re consistently doing resistance work as part of a balanced workout routine, and eating enough calories to support that growth. Tofu helps, so long as you’re open to its versatility: You can stir it into a stir-fry or curry; mash it up for tacos and wraps; add cubes to a grain bowl or omelet with some cheese; turn it into bhurji and tikka. If you’re serving this as part of a higher-protein meal, add a source of protein to the dal — tofu with an additional protein like chana, rajma or soy chunks works well; add dairy or eggs if you’re not vegan.
tip: Squeeze and cook the tofu (pan-fry/air-fry/grill). This gives a better texture and making parts more fulfilling. If you are trying to hit a certain protein intake (in the range of 25–35g per meal), firm tofu definitely makes that more convenient than soft tofu.
Is Tofu Good for Weight Loss?
Yes tofu can be a good food for weight loss, in large part because it is low to moderate in calories (depending on your portion) and offers protein that will help you stay full longer. Staying satisfied matters when you’re trying to lose fat, and protein-rich foods help quash hunger so it’s easier to maintain a calorie deficit.
It also fares well in Indian-style meals in which the tofu simply soaks up the flavors of aromatic spices without packing on dense calories as long as you keep a lid on the cooking oil. For the best results for weight loss, use firm or extra-firm tofu. It generally has more protein per 100g than silken tofu, so you can get better fullness and muscle support for fewer calories. This is helpful as you want to improve your metabolism and body makeup by maintaining muscle mass when dieting.
The number-one mistake people make is turning tofu into a high-calorie dish by deep-frying or adding too much oil, butter or sweet sauces. Instead, cook with methods like air-frying and grilling or baking, at most lightly pan-searing them and pair tofu with high-fiber foods such as vegetables and salads or dal. Fiber in chickpeas Chickpea nutrition These (protein + fiber) are what make you feel full and help with digestion.
In other words: tofu can help you lose weight, but how much weight you’ll lose and how quickly will depend on portion size, your overall daily calorie consumption and the ways in which you prepare it.
Final Conclusion
A healthy, versatile and budget friendly plant based source of protein, tofu can be incorporated into Indian meals so well – burji, curry, stir-fry or simply wrap it up! But how much protein is in that pack of tofu is not standard across the board; it’s influenced by the type of tofu and how much water it contains (silken tofu retains more water, while firm tofu has been pressed to remove more).
Tofu usually has ~8 to 17 grams of protein per 100g, based on the type: silken/soft tofu is at the low end and firm/extra-firm tofu is toward the high end.
For optimal results especially if your goal is muscle building or high-protein eating in general opt for firm or extra firm tofu, and prepare it using techniques like grilling, air-frying, or a brief pan-searing to boost texture and meal satisfaction. Be sure to look at your product label to get your most accurate protein value for your brand/variety.
