Protein Duel › Protein chart › Tofu
How much protein is in tofu?
8 g per 100 g
Quick facts
- 10 gIn half a block (about 125 g).
- #127Out of 223 foods on our protein chart.
- 375 gNeeded for 30 g of protein.
About tofu
Tofu is a moderate source of protein. Soy is one of the few plant proteins that is complete, with all nine essential amino acids in useful amounts.
Not sure how much protein you need in a day? Work it out with the protein calculator.
How it compares
Protein per 100 g, next to the foods closest to it on the chart and a few everyday staples.
| Food | Protein / 100 g |
|---|---|
| Chicken breast (cooked)Lean meat | 31 g |
| Egg (cooked)Egg | 13 g |
| Greek yogurtDairy | 10 g |
| Lentils (cooked)Legume | 9 g |
| HummusLegume | 8 g |
| Rye breadBakery | 8 g |
| TofuSoy product | 8 g |
| Macadamia nutsNuts | 7.9 g |
| Dark chocolateSweets | 7.8 g |
Meals with tofu
More soy product
- Textured vegetable protein · 50 g
- Tempeh · 20 g
- Natto · 19 g
- Miso · 12 g
- Soy milk · 3.3 g
- All beans, lentils and soy ranked ›
- All vegan foods ranked ›
FAQ
How much protein is in tofu?
Tofu has 8 g of protein per 100 g. A typical serving, half a block (about 125 g), gives you roughly 10 g.
Is tofu high in protein?
Tofu is a moderate source of protein. With 8 g per 100 g it ranks #127 of the 223 foods on our protein chart.
How much tofu do I need to eat for 30 g of protein?
About 375 g of tofu.
Would you have guessed 8 g? Two foods, one guess: higher or lower.
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