How Much Protein in Tofu? Firm, Extra Firm and Raw Firm
Per 100 g, tofu ranges from 9.0 g to 17.3 g of protein across 3 USDA entries. Firm tofu made with calcium sulfate and nigari has 9.0 g, extra firm tofu made with nigari has 10.0 g and raw firm tofu made with calcium sulfate has 17.3 g. A quarter block of firm tofu (81 g) has 7.3 g of protein. Per 100 g, firm tofu made with calcium sulfate and nigari also provides 78 kcal, 4.2 g of fat and 2.9 g of carbohydrate.
Ranked #37 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Tofu, firm (calcium sulfate and nigari) FDC 172448 | As sold | 9.0 g | 78 | 4.2 g | 2.9 g | ¼ block (81 g) | 7.3 g ¼ block (81 g) | 63 | |
| Tofu, extra firm (nigari) FDC 174290 | As sold | 10.0 g | 83 | 5.3 g | 1.2 g | ⅕ block (91 g) | 9.1 g ⅕ block (91 g) | 76 | |
| Tofu, raw, firm (calcium sulfate) FDC 172475 | Raw | 17.3 g | 144 | 8.7 g | 2.8 g | ¼ block (81 g) | 14.0 g ¼ block (81 g) | 117 | |
Protein by amount: firm tofu made with calcium sulfate and nigari
| Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 9.0 g | 78 | 4.2 g | 2.9 g |
| 150 g | 13.6 g | 117 | 6.3 g | 4.3 g |
| 200 g | 18.1 g | 156 | 8.3 g | 5.7 g |
| 250 g | 22.6 g | 195 | 10.4 g | 7.1 g |
| 300 g | 27.1 g | 234 | 12.5 g | 8.6 g |
About these USDA entries
Tofu values vary with water content and coagulant, so check the label of the product you buy. This page shows three USDA entries: firm, prepared with calcium sulfate and magnesium chloride (nigari) (FDC 172448); extra firm, prepared with nigari (FDC 174290); and raw, firm, prepared with calcium sulfate (FDC 172475).
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Tofu, firm (calcium sulfate and nigari) | 11.6 g | 9.0 g | 78 |
| Edamame, prepared | 9.8 g | 11.9 g | 121 |
| Lentils, boiled (without salt) | 7.8 g | 9.0 g | 116 |
| Chickpeas, boiled | 5.4 g | 8.9 g | 164 |
| Peanuts, dry-roasted | 4.1 g | 24.4 g | 587 |
| Almonds, raw | 3.7 g | 21.2 g | 579 |
To find your own daily protein target, use the Protein Intake Calculator.
Frequently asked questions
How much protein is in a quarter block of firm tofu?
A quarter block of firm tofu (81 g) has 7.3 g of protein and 63 kcal (USDA FDC 172448). The same portion of raw firm tofu made with calcium sulfate has 14.0 g (FDC 172475).
Why do USDA tofu entries range from 9 g to 17 g of protein per 100 g?
USDA lists three separate entries: firm, prepared with calcium sulfate and nigari (FDC 172448), with 9.04 g; extra firm, prepared with nigari (FDC 174290), with 9.98 g; and raw, firm, prepared with calcium sulfate (FDC 172475), with 17.27 g of protein per 100 g.
Does extra firm tofu have more protein than firm tofu?
Slightly, in USDA data: extra firm tofu made with nigari has 10.0 g of protein per 100 g and firm tofu made with calcium sulfate and nigari has 9.0 g. Raw firm tofu made with calcium sulfate has 17.3 g.
How much protein is in 150 g of tofu?
150 g of firm tofu has 13.6 g of protein, 150 g of extra firm tofu has 15.0 g and 150 g of raw firm tofu made with calcium sulfate has 25.9 g.
How many calories are in 100 g of firm tofu?
Firm tofu made with calcium sulfate and nigari has 78 kcal per 100 g (USDA FDC 172448). Extra firm tofu has 83 kcal and raw firm tofu made with calcium sulfate has 144 kcal per 100 g.
How much protein per 100 kcal does firm tofu have?
Firm tofu made with calcium sulfate and nigari has 11.6 g of protein per 100 kcal. Extra firm tofu and raw firm tofu each have 12.0 g per 100 kcal.
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.
Source
- USDA FoodData Central, SR Legacy (April 2018). Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). FDC ID 172448. ↗
- USDA FoodData Central, SR Legacy (April 2018). Tofu, extra firm, prepared with nigari. FDC ID 174290. ↗
- USDA FoodData Central, SR Legacy (April 2018). Tofu, raw, firm, prepared with calcium sulfate. FDC ID 172475. ↗