Tofu is a protein, and a good one. A 100-gram serving of firm tofu delivers roughly 17 grams of protein, and it contains all the essential amino acids your body needs, making it a complete protein source. That puts it in the same league as many animal-based foods, though with some differences worth understanding.
How Much Protein Different Types Contain
Not all tofu is created equal when it comes to protein. The firmer the tofu, the more water has been pressed out, concentrating both protein and calories. Extra-firm and super-firm varieties pack around 16 to 17 grams of protein per 100 grams (about 3.5 ounces). Firm tofu lands in the same range. Silken tofu, which has a custard-like texture, drops to roughly 5 grams per 100 grams because it retains much more water.
For context, 100 grams of roasted chicken breast provides about 27 grams of protein at 239 calories. The same amount of firm tofu gives you 17 grams at 144 calories. So gram for gram, chicken has more protein, but tofu delivers a better ratio of protein per calorie. If you’re building a meal around tofu, using a full cup of firm cubes (roughly 250 grams) gets you over 40 grams of protein, which is a substantial portion of most people’s daily needs.
Tofu Is a Complete Protein
One of the most common concerns about plant proteins is whether they provide all nine essential amino acids, the ones your body can’t manufacture on its own. Tofu does. Lab analysis of tofu shows strong levels of leucine (about 1.1 grams per 100 grams) and lysine (about 0.9 grams per 100 grams), two amino acids that are often limited in other plant proteins like grains and nuts. Leucine is particularly important because it’s the primary trigger for muscle protein synthesis.
The one amino acid that shows up in lower quantities in soy products generally is tryptophan, though tofu still contains it. In practical terms, if you’re eating a varied diet with other protein sources throughout the day, this isn’t a concern.
How Well Your Body Absorbs It
Having protein on paper is one thing. How efficiently your body digests and uses it is another. Scientists measure this with a score called PDCAAS, which rates protein quality on a scale from 0 to 100. A score of 100 means the protein is completely digestible and provides all essential amino acids in the right proportions. Whey protein and egg score at or near 100.
Soy products as a whole score around 86 on this scale. When researchers excluded heavily processed soy products and looked only at minimally processed forms like tofu, the average jumped to about 92. That’s a high score for a plant protein and places tofu well above most legumes, grains, and nuts. It’s slightly below animal sources, but the gap is smaller than many people assume.
What Else You Get Beyond Protein
Tofu pulls double duty as a mineral source, especially when it’s made with calcium sulfate (which most commercially available tofu is). A single cup of firm, calcium-set tofu contains about 861 milligrams of calcium. That’s roughly as much as two and a half glasses of milk, making it one of the richest non-dairy calcium sources available. The same serving also provides 3.4 milligrams of iron and 73 milligrams of magnesium.
Tofu is also naturally low in saturated fat and contains polyunsaturated fats, fiber, and various vitamins. This overall nutrient profile is part of why health organizations view soy foods favorably for heart health. A review of 22 randomized trials found that soy protein modestly reduced LDL cholesterol by about 3% compared to dairy or other proteins. That reduction alone is small, but the broader nutritional package of soy foods, low in saturated fat and rich in beneficial fats, makes them a heart-healthy swap for fattier animal proteins.
How Much Tofu You Can Eat Daily
There’s no established upper limit for tofu intake in healthy adults. Research shows that soy protein consumed at levels up to three times the typical Japanese intake (which averages 8 to 9 grams of soy protein per day) doesn’t cause meaningful changes in markers like blood uric acid. The American Cancer Society, the World Cancer Research Fund, and the Canadian Cancer Society have all concluded that soy foods are safe for women with breast cancer, addressing one of the most persistent concerns about soy consumption. These positions were reaffirmed as recently as 2021.
For gout management, the British Society for Rheumatology actually recommends consuming tofu and other plant-based protein sources. This is notable because soy was once thought to worsen gout due to its purine content, but clinical evidence doesn’t support that concern.
Getting the Most Protein From Tofu
If you’re choosing tofu specifically for its protein content, a few practical tips help. First, always go for firm or extra-firm varieties. The difference between silken and extra-firm is roughly triple the protein per serving. Second, press your tofu before cooking. Wrapping it in a towel and placing something heavy on it for 15 to 30 minutes squeezes out excess water, which concentrates the protein further and improves texture for cooking.
Third, consider how tofu fits into your total meal. Pairing it with whole grains like brown rice or quinoa rounds out the amino acid profile even further, though tofu is already complete on its own. A stir-fry with a cup of firm tofu, vegetables, and a grain gives you a meal with 40-plus grams of protein, comparable to a chicken dinner, at fewer calories and with substantially more calcium.