Tofu Protein: Firm, Silken and Extra-Firm Compared

Tofu protein varies more than almost any other food: from about 7 g per 100 g in silken and soft tofu to 10 g in extra-firm and up to 17 g in dense, calcium-set firm tofu. The difference is mostly water. Firmer tofu is pressed harder, so the protein is more concentrated. Protein per calorie stays almost the same across every style, at about 11 to 12 g per 100 kcal. Here is how the types compare, how tofu stacks up against other protein foods, and how to use it for muscle after 35.

Quick answer

Silken tofu (firm style), per 100 g: about 6.9 g protein and 62 kcal.
Soft tofu, per 100 g: about 7.2 g protein and 61 kcal.
Firm tofu, per 100 g: about 9.0 g protein and 78 kcal (USDA, nigari-set).
Extra-firm tofu, per 100 g: about 10.0 g protein and 83 kcal.
Dense firm tofu set with calcium sulfate, per 100 g: about 17.3 g protein and 144 kcal, plus a lot of calcium.
For 30 g of protein: about 300 g of extra-firm tofu (about 250 kcal), or about 175 g of a dense tofu that lists 17 g per 100 g.

Tofu nutrition per 100 g, by type

Per 100 g	Silken (firm)	Soft	Firm	Extra-firm	Firm, calcium-set
Energy	62 kcal	61 kcal	78 kcal	83 kcal	144 kcal
Protein	6.9 g	7.2 g	9.0 g	10.0 g	17.3 g
Fat	2.7 g	3.7 g	4.2 g	5.3 g	8.7 g
of which saturated	0.4 g	0.5 g	0.8 g	0.9 g	1.3 g
Carbohydrate	2.4 g	1.2 g	2.9 g	1.2 g	2.8 g
Fibre	0.1 g	0.2 g	0.9 g	1.0 g	2.3 g
Calcium	32 mg	111 mg	201 mg	282 mg	683 mg
Iron	1.0 mg	1.1 mg	1.6 mg	2.0 mg	2.7 mg
Magnesium	27 mg	27 mg	37 mg	35 mg	58 mg
Leucine	0.6 g	0.5 g	0.7 g	0.8 g	1.4 g

Values from USDA FoodData Central (SR Legacy), approximate. Silken values are for a branded silken tofu in the USDA database. Brands differ a lot, so the protein on your pack’s label is the number to use.

Look for “calcium sulfate” in the ingredients. Tofu set with calcium can be one of the richest plant sources of calcium, which matters if you eat little or no dairy. Tofu set only with nigari (magnesium chloride) has much less.

Tofu vs other protein foods

Food (per 100 g)	Protein	kcal	Protein per 100 kcal	For 30 g protein
Tofu, extra-firm	10.0 g	83	12.0 g	301 g, 249 kcal
Tofu, firm, calcium-set	17.3 g	144	12.0 g	174 g, 250 kcal
Tempeh	20.3 g	192	10.6 g	148 g, 284 kcal
Edamame, cooked	11.9 g	121	9.8 g	252 g, 305 kcal
Soybeans, cooked	18.2 g	172	10.6 g	165 g, 283 kcal
Chicken breast, roasted	31.0 g	165	18.8 g	97 g, 160 kcal
Whole egg, hard-boiled	12.6 g	155	8.1 g	238 g (about 5 eggs), 370 kcal
Lentils, cooked	9.0 g	116	7.8 g	333 g, 386 kcal
Paneer	18.9 g	258	7.3 g	159 g, 410 kcal

What this means: per calorie, tofu beats eggs, paneer and lentils, but not chicken. Its weak point is volume: with a typical extra-firm tofu you need about 300 g, most of a block, for a 30 g serving. Choosing a denser, high-protein tofu, or pairing tofu with a second protein such as edamame, lentils, eggs or Greek yogurt, makes a full serving easier. Paneer values are from IFCT 2017; the rest from USDA. See all 84 foods in our high-protein foods list.

Is tofu good protein for muscle?

Yes. Soy protein contains all the essential amino acids, although it has a little less leucine per gram than dairy, egg or meat protein. In a 2018 meta-analysis of resistance-training studies, people who supplemented with soy protein gained as much muscle mass and strength as those who took animal protein such as whey. The practical point is to eat enough of it: hit your protein target for the meal and the source matters much less.

Soy also has a reputation it does not deserve among men. A 2021 meta-analysis of 41 clinical studies found that neither soy protein nor isoflavones changed testosterone, free testosterone or estrogen levels in men.

How to fit tofu into a high-protein day after 35

For men who strength train, about 1.6 g of protein per kg of body weight a day captures most of the muscle benefit, ideally spread over meals of around 0.4 g/kg. For an 80 kg man that is about 128 g a day, or 30 g a meal. Check your own target with the protein calculator.

A sample fully vegan day built around soy and pulses:

Meal	What to eat	Protein (approx.)
Breakfast	Tofu scramble with 200 g extra-firm tofu, 2 slices whole-wheat toast	28 g
Lunch	1 cup cooked lentils, 1 cup cooked quinoa, roasted vegetables	26 g
Snack	1 cup edamame, 1 glass fortified soy milk, 3 tbsp pumpkin seeds	33 g
Dinner	Stir-fry with 300 g extra-firm tofu, 1 cup brown rice, 1 cup broccoli	39 g
Total		about 126 g

Press it: wrap firm tofu in a clean towel under a heavy pan for 15 to 20 minutes. It browns better and soaks up more marinade.
Use the right type: silken for smoothies, soups and sauces; firm or extra-firm for scrambles, stir-fries, curries and the grill.
Freeze it: freezing and thawing firm tofu gives it a chewier, meatier texture.
Compare with chicken: see our chicken breast protein guide, and plan meals in the protein plate builder.

Health note: soy is a common food allergen, so avoid tofu if you react to soy. If you have kidney disease or have been told to limit protein, ask your doctor how much suits you. Vegans should also plan for vitamin B12, which tofu does not provide; see our guide to vitamin B12 for vegetarians.

FAQ

How much protein is in a block of tofu?

It depends on the block size and type. A 400 g block of USDA-style firm tofu has about 36 g protein; a 280 g block of a dense, high-protein tofu that lists 15 g per 100 g has about 42 g. Check the label.

Which tofu has the most protein?

The firmest ones, because they hold the least water. Extra-firm, “super-firm” and high-protein tofus can list 12 g per 100 g or more, and the dense calcium-set firm tofu in the USDA database has 17.3 g. Silken tofu is usually about 5 to 7.5 g.

Does cooking tofu change its protein?

No. Pressing, baking or frying removes water, so protein per 100 g goes up, but the total protein stays the same. Deep-fried tofu absorbs oil: USDA fried tofu has 270 kcal and 20 g fat per 100 g.

Is tofu better than paneer for protein?

Per calorie, yes. Extra-firm tofu gives about 12 g protein per 100 kcal, paneer about 7 g, because paneer is much higher in fat. Paneer has more protein per 100 g, though, so it depends on whether you are counting grams or calories.

Next: compare tofu with 83 other foods in the protein foods database, read our guide to plant-based eating for men over 35, or see how much protein is in paneer.