Does firm tofu or seitan have more protein?
Seitan, at 25g per 100g versus 12g for firm tofu.
Firm tofu vs Seitan: Which Has More Protein?
Seitan wins on protein: 25g per 100g versus 12g, a gap of 13g. Calories and protein quality change the picture, so here is the full comparison.
Head to head, per 100g
| Food | Protein | Calories |
|---|---|---|
| 🍞 Seitan | 25g | 370 |
| 🍢 Firm tofu | 12g | 76 |
Per 100g.
What the numbers mean
Firm tofu delivers 12g of protein for 76 calories per 100g. Seitan delivers 25g for 370 calories. If you are counting calories as well as protein, firm tofu is the leaner choice per 100g.
Protein quality: firm tofu is a complete protein, seitan is a incomplete protein. Complete proteins carry all nine essential amino acids in useful amounts; incomplete ones are still valuable, they just want a complementary source across the day.
From soybeans — complete protein. Pure wheat gluten — low in lysine.
Which should you choose?
- For maximum protein per 100g: seitan (25g).
- For the fewest calories per 100g: firm tofu.
- For everyday practicality, the better choice is the one you will actually eat regularly — the difference between 12g and 25g matters far less than consistency across the week.
- Mixing both across the week covers a wider spread of micronutrients than committing to one.
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
Which has fewer calories, firm tofu or seitan?
Firm tofu — 76 calories per 100g versus 370.
Can I swap one for the other in a recipe?
Usually yes, but adjust the weight so the protein matches. To replace 100g of seitan you need about 208g of firm tofu.
Keep reading
Protein in firm tofu12g per 100g in full detail.Protein in seitan25g per 100g in full detail.Compare any two foodsSearch the full protein database.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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