How much protein is in 100g of firm tofu?
12g of protein, with 76 calories.
How Much Protein Is in Firm tofu?
Firm tofu has 12g of protein per 100g and 76 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in firm tofu
Firm tofu contains 12g of protein per 100g, alongside 76 calories. That works out to 15.8g of protein per 100 calories, which is a very high protein density.
Weigh what you actually eat: 100g is a reference amount, not a portion. Multiply 12g by your portion weight and divide by 100.
To reach 30g of protein from firm tofu alone you would need about 250g.
Firm tofu compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🍢 Tempeh | 19g | 193 |
| 🫛 Natto (fermented soybeans) | 18g | 212 |
| 🫛 Soybeans (cooked) | 17g | 173 |
| 🫘 Lupini beans | 16g | 119 |
| 🧆 Falafel (fried) | 13g | 333 |
| 🍢 Firm tofu | 12g | 76 |
| 🫛 Edamame (cooked) | 11g | 122 |
| 🫘 Lentils (cooked) | 9g | 116 |
Per 100g.
Using firm tofu to hit a protein target
- Protein per 100g: 12g. Calories per 100g: 76. Quality: complete protein.
- From soybeans — complete protein.
- Pair firm tofu with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much firm tofu do I need for 30g of protein?
About 250g of firm tofu provides 30g of protein.
Is firm tofu a good protein source?
It contributes useful protein at 12g per 100g, but it works best alongside a denser source rather than as the main protein of a meal.
Keep reading
Protein in tempeh19g per 100g, 193 calories.Protein in natto18g per 100g, 212 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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