How much protein is in tofu?
Tofu contains between 8 and 15 grams of protein per 100 grams, depending on its firmness. Silken tofu sits at the lower end of that range, while firm tofu comes in closer to 12 to 15 grams. What sets tofu apart from most plant-based protein sources is that it delivers all nine essential amino acids. It's a complete protein.
That might sound like a small detail, but it has real practical implications for how you use tofu within a diet. You don't need to pair it with other sources to get a full amino acid profile, unlike rice or beans, which need deliberate combining to do the same job.
Below you'll find everything worth knowing: the precise figures per type, why soya is biochemically unusual, and how to prepare tofu without unintentionally piling on hundreds of extra kilocalories.
Tofu, tempeh and edamame compared
Soya comes in several forms, and protein density and calorie load vary considerably between them. Use the table below to compare at a glance.
| Product | Protein per 100g | kcal per 100g | Fat per 100g | Note |
|---|---|---|---|---|
| Silken tofu | ~8g | ~55 kcal | ~3g | High moisture content, creamy texture |
| Firm tofu | ~12g | ~80 kcal | ~4.5g | Most commonly used for frying and grilling |
| Extra-firm tofu | ~15g | ~90 kcal | ~5g | Best protein-to-calorie ratio of any tofu |
| Tempeh | ~19g | ~195 kcal | ~11g | Fermented, higher calorie density |
| Edamame (cooked) | ~11g | ~122 kcal | ~5g | Raw, unprocessed soya bean |
Sources: Voedingscentrum.nl, NEVO table 2023.
Tempeh wins on protein content, but its calorie density is almost double that of firm tofu. For anyone tracking calories closely, extra-firm tofu is the more efficient choice per gram of protein. Edamame makes a handy snack, but it's harder to dose precisely against a protein target.
Why soya is a complete protein
Most plant-based proteins are incomplete. They're missing one or more of the nine essential amino acids your body can't produce on its own. Soya isn't one of them.
Soya protein contains all nine essential amino acids in proportions comparable to animal-based sources. The DIAAS score (Digestible Indispensable Amino Acid Score) for soya isolate sits around 1.0, on par with eggs and milk protein. By comparison, pea protein scores roughly 0.82, and rice protein around 0.59.
In practical terms, 20 grams of protein from tofu gives your body more usable amino acids than 20 grams of protein from rice. Not marginally more, significantly more. That matters if you're trying to preserve muscle during a calorie deficit, since protein quality counts just as much as quantity in that scenario.
Soya also contains leucine, the amino acid that triggers muscle protein synthesis. Its leucine content is lower than that of whey protein, but higher than most other plant-based sources. If you eat a plant-based diet, that's a solid practical reason to make soya a regular fixture on your plate.
Tofu in a fat-loss diet
Extra-firm tofu gives you 15 grams of protein for 90 kilocalories, one of the best ratios going in plant-based eating. Chicken breast, for comparison, delivers 31 grams of protein per 100 grams for 165 kcal. Tofu doesn't quite match that, but for anyone eating plant-based, it's one of the few sources that comes close.
Protein satisfies hunger more effectively than carbohydrates or fat. This comes down to protein's higher thermic effect (roughly 25 to 30% of the calories you eat from protein go towards digesting it) and its influence on satiety hormones such as PYY and GLP-1. In practical terms, a meal with 30 grams of protein will keep you fuller for longer than a meal with the same calories but little protein.
For women losing weight, the general guideline for preserving muscle during a calorie deficit is 1.6 to 2.2 grams of protein per kilogram of body weight per day, according to the British Dietetic Association (BDA). At 65 kilograms, that works out to 104 to 143 grams of protein a day. You won't hit that from tofu alone, but it can serve as a solid base alongside other sources.
Want to know exactly how much protein you need and which phase of a protein diet suits you best? The Bioteïne phase test gives you a personal starting point in under two minutes.
A practical daily plan built around tofu as the main protein source might look like this:
- Breakfast: 150g firm tofu in a scrambled-egg-style dish with vegetables: 18g protein, roughly 130 kcal
- Lunch: 200g extra-firm tofu, grilled, on a salad: 30g protein, roughly 180 kcal
- Dinner: 150g tempeh with vegetables and pulses: 28g protein, roughly 300 kcal
Total from these three meals: 76 grams of protein. If your target is higher, you'll need to top up with a shake or another source. You can read more about building this into a structured routine in the Bioteïne high-protein diet guide.
Preparing tofu without piling on calories
This is where things most often go wrong with tofu. It absorbs oil like a sponge. A 200-gram portion of extra-firm tofu fried in 3 tablespoons of oil can easily soak up an extra 100 to 150 kilocalories. That's the calorific equivalent of half a chocolate bar, just invisible on your plate.
A few preparation methods avoid this problem:
- Pressing: Press tofu under something heavy for at least 20 minutes to remove excess moisture. Less moisture means less oil absorption.
- Marinate, don't fry in oil: Use soy sauce, rice vinegar and garlic as a marinade, then roast the tofu in a hot oven at 200°C for 25 to 30 minutes. No added oil needed.
- Air fryer: 190°C for 15 minutes gives a crisp texture with no added fat. Protein and calorie content stay almost identical to raw tofu.
- Steaming or poaching: Best for silken tofu in soups or dressings. Zero added calories.
Watch out for marinades. Sweet sauces such as teriyaki or hoisin can add 40 to 60 kilocalories per tablespoon, mostly from sugar. Use them sparingly, or swap them for a combination of miso, ginger and lemon juice.
Freezing tip: freezing and thawing tofu changes its structure, making the texture spongier and crispier once fried. Handy if you find standard tofu's flavour a bit too neutral for your liking.
When tofu alone isn't enough
Tofu is a genuinely good protein source. But if you're aiming for 130 grams or more of protein a day from plant-based food, without blowing your calorie target, the maths gets tricky. You'd need to eat more than 800 grams of tofu daily, which isn't realistic in terms of practicality or, frankly, appetite.
That's where a plant-based protein shake becomes a useful addition, not a replacement for proper meals, but a practical tool. Bioteïne's plant-based shakes provide 25 grams of protein per serving for under 150 kilocalories, made from soya and pea protein for a complete amino acid profile.
If you also want to sort out your snacking, Bioteïne's protein bars deliver 15 to 20 grams of protein per bar and fit neatly into a plant-based eating pattern. Have a look at the Bioteïne starter pack too, if you're after a structured way to begin.
For a full overview of how to combine plant-based protein sources with supplements, and which phase suits you at which stage, see the Bioteïne 4-phase system.
Frequently asked questions
How much protein is in 100 grams of tofu?
It depends on the type. Silken tofu contains roughly 8 grams of protein per 100 grams. Firm tofu sits at around 12 grams. Extra-firm tofu delivers 14 to 15 grams per 100 grams. The less moisture, the higher the protein concentration.
Is tofu a complete protein?
Yes. Tofu is made from soya, and soya contains all nine essential amino acids. The DIAAS score for soya isolate sits around 1.0, on par with animal sources such as eggs. That makes it unusual among plant-based protein sources.
Can I lose weight using tofu as my main protein source?
It's possible, but it takes some planning. Extra-firm tofu gives you 15 grams of protein for 90 kilocalories, a favourable ratio. However, hitting 120 grams of protein a day from tofu alone would require more than 800 grams of it. Topping up with other sources or a plant-based protein shake is far more practical.
What's the difference between tofu and tempeh in terms of protein?
Tempeh contains more protein, around 19 grams per 100 grams compared with 12 to 15 grams for firm tofu. But tempeh also has nearly double the calorie density (195 kcal versus 80 to 90 kcal). For a calorie-controlled diet, extra-firm tofu is the more efficient choice per calorie.
How much tofu should I eat daily to get enough protein?
For a target of 100 grams of protein a day using tofu as your only source, you'd need well over 650 grams of extra-firm tofu. It's more realistic to combine tofu with other protein sources such as edamame, pulses, or a plant-based protein shake to make the target achievable.
Is tofu good for building muscle?
Soya protein supports muscle protein synthesis, though its leucine content is lower than whey protein's. Studies show soya protein is effective for preserving muscle and supporting modest muscle growth, particularly alongside resistance training. It works more slowly than whey, but it's a solid plant-based alternative.
Does the way you prepare tofu affect its protein content?
The protein content itself barely changes with cooking. Frying in oil, however, adds a significant number of calories, since tofu absorbs fat quickly. Roasting in the oven or using an air fryer is a better option if you want to control calories without altering the protein profile.
How much tofu is safe to eat per day?
There's no established upper limit for healthy adults. The Voedingscentrum considers soya safe at normal levels of consumption. Three to four portions of 100 grams a day is regarded as unproblematic in most guidelines. If you have thyroid concerns, it's worth discussing soya intake with a doctor.