Protein in Tofu

Protein by portion size

How much tofu to hit your protein target?

Phillips & Van Loon 2009 (JISSN) established 0.4 g/kg per meal as the per-meal threshold to fully stimulate muscle protein synthesis — roughly 25–40g for most adults. To hit those targets purely from tofu:

• 313g of tofu for 25g protein (~238 kcal)
• 500g of tofu for 40g protein (~380 kcal)
• Per 1g of protein from tofu: 9.5 kcal

What this protein density means

For perspective, the highest-density protein whole foods cluster around 15–19g of protein per 100 kcal: chicken breast 18.8, white fish 16–17, Greek yoghurt 17 (non-fat), tuna 15. Medium-density sources (5–12 g/100kcal) include eggs, beef, salmon, tofu, and lentils. Below 4g/100kcal, foods are primarily carb or fat sources with incidental protein. Tofu at 10.5g/100kcal is firmly in the high-density tier — fits naturally as a primary protein source in any high-protein eating plan.

Protein density comparison

Reference points for context (g protein per 100 kcal):

• Chicken breast (cooked, skinless) — 18.8g/100kcal
• White fish (cod, tilapia, cooked) — 16–17g/100kcal
• Greek yoghurt (plain, non-fat) — 17g/100kcal
• Tuna (canned, drained) — 16g/100kcal
• Cottage cheese (low-fat) — 14g/100kcal
• Eggs (whole) — 8g/100kcal
• Lentils (cooked) — 8g/100kcal
• Whole milk (full fat) — 5g/100kcal
• Rice (cooked white) — 2g/100kcal
• Avocado — 1.2g/100kcal

Use the calculators

• Protein Calculator — set your daily target (Morton 2018, Helms 2014)
• Macro Calculator — protein, carbs, fat from a calorie target
• Lean Body Mass — for g/kg LBM protein targets
• Full calorie breakdown for Tofu

Protein content of related foods

Frequently asked questions

How much protein is in tofu?

Tofu contains approximately 8g of protein per 100g firm tofu (76 kcal). Per 100g, that's 8.0g of protein. The protein-per-calorie density is 10.5g per 100 kcal — classified as high.

Is tofu a good source of protein?

Yes — tofu is a strong protein source. A strong protein contribution per calorie — fits well into any protein-focused eating plan. For comparison: chicken breast delivers 18.8g protein per 100 kcal; Greek yoghurt 17g; eggs 8g; lentils 8g; rice 2g.

How much protein do I actually need per day?

The Morton 2018 meta-analysis in the British Journal of Sports Medicine (49 randomised trials, 1,863 subjects) established 1.62 g/kg of body weight per day as the dose-response plateau for muscle gain from resistance training. For active adults during fat loss, the Helms 2014 review recommended 1.8–2.2 g/kg of total body weight to preserve lean mass. The old RDA of 0.8 g/kg is a population minimum, not an optimum. For a 70 kg adult, evidence-based daily protein targets are 112–154g.

How is protein quality measured beyond grams?

The Digestible Indispensable Amino Acid Score (DIAAS) is the modern protein quality measure, evaluating both amino acid profile and digestibility against human requirements. Animal proteins — whey, casein, eggs, chicken, fish — score 1.0+ (complete and highly digestible). Most plant proteins score below 1.0: pea ~0.82, rice ~0.59, soy ~1.0 (the plant exception). For vegans, combining sources across the day (legumes + grains, soy + nuts) produces a complete amino acid profile and offsets the digestibility gap by targeting the upper end of intake ranges.