💡 Quick Answer
100 g of firm tofu has about 17.3 g of protein and 144 kcal, but the number swings from 6.9 g for silken to 17.3 g for firm tofu because tofu is mostly water. A 200 g block of firm tofu gives 34.5 g of protein, a 250 g block 43.2 g (USDA FoodData Central).
- Firm tofu (calcium sulfate): 17.3 g protein, 8.7 g fat per 100 g.
- Regular tofu: 8.1 g protein and 76 kcal per 100 g.
- Silken tofu: 6.9 g protein and 62 kcal per 100 g.
- Check the pack: brands differ a lot; the label beats any table.
Portion calculator
100 g of firm tofu (calcium sulfate), raw ≈ 17.3 g protein · 144 kcal
Scaled from the figures on this page. Brands and recipes vary.
Counting calories and protein? Snap a photo of your meal and the UltraFit360 app logs both against your daily target. Get UltraFit360 on the App Store or Google Play.
Tofu is soy milk that has been curdled and pressed, much as paneer is milk that has been curdled and pressed. That is why it is such a natural swap for paneer in Indian cooking, and why vegetarians and vegans search for "tofu protein per 100g". The answer depends on how firm the block is, because the more water is pressed out, the more protein per 100 g. This page lists every common type and every common block size.
Tofu Protein per 100 g by Type
| Type of tofu | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Firm tofu (calcium sulfate), raw | 100 g | 144 kcal | 17.3 g | 2.8 g | 8.7 g | 2.3 g |
| Extra firm tofu (nigari) | 100 g | 83 kcal | 10.0 g | 1.2 g | 5.3 g | 1.0 g |
| Firm tofu (calcium sulfate + nigari) | 100 g | 78 kcal | 9.0 g | 2.9 g | 4.2 g | 0.9 g |
| Regular tofu (calcium sulfate) | 100 g | 76 kcal | 8.1 g | 1.9 g | 4.8 g | 0.3 g |
| Silken tofu, firm (Mori-Nu) | 100 g | 62 kcal | 6.9 g | 2.4 g | 2.7 g | 0.1 g |
| Soft tofu (nigari) | 100 g | 61 kcal | 7.2 g | 1.2 g | 3.7 g | 0.2 g |
| Fried tofu | 100 g | 270 kcal | 18.8 g | 8.9 g | 20.2 g | 3.9 g |
Source: USDA FoodData Central (SR Legacy): IDs 172475, 174290, 172448, 172476, 172461, 172449 and 172451, per 100 g.
The pattern is simple: firmer tofu means more protein and more calories per 100 g. Firm tofu made with calcium sulfate has 17.3 g of protein, while soft or silken versions have 7.2 to 6.9 g. Two firm products can differ a lot: USDA lists firm tofu (nigari and calcium sulfate) at 9 g and a pressed firm tofu at 17.3 g, because brands press to different moisture levels. Fried tofu, which is common in Chinese dishes and pre-fried packs, reaches 18.8 g of protein per 100 g but also 270 kcal, since it absorbs oil.
Tofu Protein by Weight: 50 g, 100 g, 150 g, 200 g, 250 g
| Tofu | 50 g | 100 g | 150 g | 200 g | 250 g |
|---|---|---|---|---|---|
| Firm tofu | 8.6 g protein 72 kcal | 17.3 g protein 144 kcal | 25.9 g protein 216 kcal | 34.5 g protein 288 kcal | 43.2 g protein 360 kcal |
| Regular tofu | 4.0 g protein 38 kcal | 8.1 g protein 76 kcal | 12.1 g protein 114 kcal | 16.2 g protein 152 kcal | 20.2 g protein 190 kcal |
| Silken firm tofu | 3.5 g protein 31 kcal | 6.9 g protein 62 kcal | 10.3 g protein 93 kcal | 13.8 g protein 124 kcal | 17.2 g protein 155 kcal |
Source: USDA FoodData Central (SR Legacy). Weights are the weight of tofu out of the pack, drained.
Indian shops usually sell tofu in 200 g or 250 g blocks. A 200 g block of firm tofu gives 34.5 g of protein for 288 kcal, which is roughly the protein of 6 eggs for the calories of 4. A 250 g block of regular tofu gives only 20.2 g, so check which type you are buying. If the label states protein per 100 g, use that number and scale it. Our protein calculator can turn it into a daily target.
Tofu vs Paneer, Egg and Chicken
| Protein food (100 g) | Weight | Calories | Protein | Fat |
|---|---|---|---|---|
| Firm tofu | 100 g | 144 kcal | 17.3 g | 8.7 g |
| Paneer (IFCT 2017, protein only) | 100 g | n/a | 18.9 g | n/a |
| Egg, boiled (whole) | 100 g | 148 kcal | 13.4 g | 10.5 g |
| Chicken breast, roasted | 100 g | 165 kcal | 31.0 g | 3.6 g |
| Moong dal, dry | 100 g | 326 kcal | 23.9 g | 1.4 g |
Source: USDA FoodData Central for tofu and chicken; IFCT 2017 (ICMR-NIN) for paneer, egg and moong dal. Paneer calories omitted because brands vary.
Per 100 g, paneer has more protein than most tofu (18.9 g against 17.3 g for firm tofu and less for others), but it also carries much more fat. Tofu wins on calories and has no cholesterol, and paneer wins on taste and familiarity. Per 100 kcal, firm tofu gives about 12.0 g of protein, which is better than paneer and not far behind chicken breast. Read our paneer vs tofu protein comparison for a longer look at taste, cost and cooking.
Is Tofu Protein Good Quality?
Soy is one of the few plant proteins with all nine essential amino acids, so tofu is a complete protein. Its digestibility is good, and for people who eat no meat it is among the most efficient plant proteins. It is also a decent source of calcium when set with calcium sulfate: the firm tofu above has 683 mg per 100 g in USDA data, though your brand may use a different coagulant. Soy foods are safe for most people in normal amounts; people with thyroid conditions or soy allergy should ask their doctor.
How to Eat Tofu the Indian Way
- Tofu bhurji: crumble firm tofu and cook it like paneer bhurji with onion, tomato and haldi. See the tofu bhurji recipe.
- Tofu scramble bowl: a quick breakfast, covered in the tofu scramble breakfast bowl.
- Tofu tikka or stir-fry: press for 15 minutes, marinate in curd or spices and air-fry.
- Silken tofu in smoothies and raita: blends smoothly and adds protein with almost no taste.
Pressing firm tofu for 10 to 15 minutes removes water, improves texture and makes it absorb flavour. Pressing does not remove meaningful protein. If you are building meals around vegetarian protein, see soya chunks protein for a higher-protein, lower-cost soy option, and 30 high-protein vegetarian foods for more ideas. All our Indian food pages are on the nutrition hub.
Frequently Asked Questions
How much protein is in 100 g of tofu?
Firm tofu has 17.3 g of protein per 100 g (USDA), regular tofu 8.1 g and silken tofu 6.9 g. The firmer the tofu, the more protein per 100 g.
How much protein is in 200 g of tofu?
A 200 g block of firm tofu has 34.5 g of protein and 288 kcal. A 200 g block of regular tofu has 16.2 g.
How much protein is in 250 g of tofu?
250 g of firm tofu has 43.2 g of protein and 360 kcal. Silken tofu of the same weight has 17.2 g.
How many calories are in 100 g of tofu?
Firm tofu has 144 kcal per 100 g, regular tofu 76 kcal and silken tofu 62 kcal. Fried tofu has 270 kcal.
Does tofu have more protein than paneer?
Per 100 g, usually not: paneer has about 18.9 g (IFCT 2017) against 17 g for very firm tofu and less for softer types. But tofu has far fewer calories, so it gives more protein per calorie.
Is tofu a complete protein?
Yes. Soy protein contains all nine essential amino acids, so tofu counts as a complete protein.
Does pressing tofu remove protein?
No. Pressing removes water, which makes the tofu firmer and more concentrated, but it does not remove a meaningful amount of protein.
Sources: USDA FoodData Central (SR Legacy) for tofu values (IDs 172475, 174290, 172448, 172476, 172461, 172449, 172451) and chicken breast; IFCT 2017 (ICMR-National Institute of Nutrition) for paneer, boiled egg and moong dal. Brand labels differ: always check your pack.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
Track Tofu and Protein Automatically
Snap a photo of your tofu dish and UltraFit360 logs calories and protein against your daily target.