Tofu Protein per 100g: Full Nutrition Facts & Comparisons (2026)

Tofu has become a staple for vegetarians and vegans building a high-protein diet in India, but the actual protein content varies more than most people realize — depending on whether you're buying firm, extra-firm, or silken tofu.

Tofu Protein Content (Per 100g)

Type	Protein	Calories	Fat	Carbs
Firm tofu	~15-17g	~145 kcal	~9g	~3g
Extra-firm tofu	~17-19g	~150 kcal	~9g	~2g
Silken tofu	~5-8g	~55-75 kcal	~3g	~2g

These figures are approximate and vary by brand and water content — always check the label on your specific pack, since tofu sold in India (often locally pressed) can differ meaningfully from standardized international brands.

Why Firmness Changes the Protein Count

Tofu is made by curdling soy milk and pressing out the water — the more water pressed out, the denser the protein per gram. Silken tofu retains far more water, which is why it has roughly half the protein of firm or extra-firm tofu for the same weight. If you're eating tofu specifically to hit a protein target, firm or extra-firm is the better choice; silken is better suited to smoothies, desserts, or dishes where texture matters more than protein density.

Tofu vs Paneer: Which Has More Protein?

Paneer typically contains around 18g of protein per 100g (full-fat) — slightly ahead of firm tofu, but paneer also carries significantly more saturated fat (around 20g per 100g vs. tofu's 9g). If you're managing cholesterol or overall saturated fat intake, tofu is the lighter option for a similar protein yield. If you're bulking and want more calories per bite, paneer's higher fat content works in your favor.

Tofu vs Chicken Breast

Chicken breast delivers roughly 31g of protein per 100g cooked — nearly double firm tofu. Tofu is not a gram-for-gram replacement for chicken if you're optimizing purely for protein density; you'd need to eat close to double the tofu by weight to match chicken's protein contribution.

Tofu vs Soya Chunks

Dry soya chunks are the outlier here, containing around 52g of protein per 100g dry weight — but that number is misleading because soya chunks absorb a large amount of water when cooked, roughly tripling in weight. Once rehydrated, cooked soya chunks land closer to 17-18g of protein per 100g, putting them in the same range as firm tofu.

How to Use Tofu to Hit Your Daily Protein Target

A standard 100g serving of firm tofu — roughly the size of a deck of cards — gives you about 15-17g of protein, or close to 20% of a typical 90g daily protein target in one serving. Pairing it with a protein-rich grain like quinoa or a lentil dal in the same meal is an efficient way to close the gap without relying on a single large portion.

The Bottom Line

Firm and extra-firm tofu are genuinely strong plant-protein sources, broadly comparable to paneer and rehydrated soya chunks, though behind chicken and other animal proteins on a pure protein-per-100g basis. Silken tofu should not be counted as a significant protein source in your daily total.

Track your tofu intake and see exactly how it fits into your daily macros with Calibrate's meal logging.