Beans, tofu and legumes
How much protein is in tofu?
Firm tofu has 9 g of protein per 100 g. A typical serving (½ cup, 126 g) has 11.3 g of protein and 98 calories.
- Protein, ½ cup (126 g)
- 11.3 g
- Protein per 100 calories
- 11.5 g
Very high protein density
Protein in firm tofu by portion
| Portion | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|
| ¼ block (81 g) | 7.3 g | 63 | 2.3 g | 3.4 g |
| ½ cup (126 g) | 11.3 g | 98 | 3.7 g | 5.3 g |
| 0.2 block (91 g) | 8.2 g | 71 | 2.6 g | 3.8 g |
| 100 g | 9 g | 78 | 2.9 g | 4.2 g |
Weigh it instead? Enter your own grams in the food lookup.
Nutrition per 100 g
- Calories
- 78
- Protein
- 9 g
- Carbs
- 2.9 g
- Fat
- 4.2 g
- Fibre
- 0.9 g
- Sugar
- 0.6 g
- Sodium
- 12 mg
Beans, tofu and legumes: most protein per calorie
- Tempeh 10.6 g protein per 100 cal
- Edamame 9.8 g protein per 100 cal
- Lentils 7.8 g protein per 100 cal
- Kidney beans 6.9 g protein per 100 cal
- Black beans 6.7 g protein per 100 cal
- Chickpeas 5.4 g protein per 100 cal
FAQ
Is tofu high in protein?
Yes. With 11.5 g of protein per 100 calories, it has more protein per calorie than 85% of the 106 foods we track.
How much protein is in 100 g of firm tofu?
9 g, with 78 calories.
How much firm tofu gives you 30 g of protein?
About 333 g, for roughly 260 calories. That's about 2.6 servings of ½ cup.
Where do these numbers come from?
USDA FoodData Central, entry 172448: "Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)" (SR Legacy). Brands and recipes vary, so a package label can differ a little.
Source
General information, not medical advice. Values are averages; brands and recipes vary.