Protein in 100g Tofu = 15.8 g | Nutrition

100g of Tofu, firm contains 15.8 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Protein in 100g Tofu Calculator

100g of Tofu, firm contains 15.8 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.

Result

100g Tofu Protein

15.8 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.4 cups)

Reverse math uses 15.8 g protein per 100 g from USDA FoodData Central reference.

Tofu Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	72	7.9 g	1.4 g	4.4 g
75 g	75 g	108	11.9 g	2.1 g	6.5 g
100 g	100 g	144	15.8 g	2.8 g	8.7 g
150 g	150 g	216	23.7 g	4.2 g	13.1 g
200 g	200 g	288	31.6 g	5.6 g	17.4 g
250 g	250 g	360	39.5 g	7 g	21.8 g

Tofu Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small weighed portion	75 g	108	11.9 g	2.1 g	6.5 g
Standard 100g reference	100 g	144	15.8 g	2.8 g	8.7 g
Large weighed portion	150 g	216	23.7 g	4.2 g	13.1 g

Tofu Protein Range Around 100g

Serving	Gram Equivalent	Protein	Calories
50 g	50 g	7.9 g	72
75 g	75 g	11.9 g	108
100 g	100 g	15.8 g	144
150 g	150 g	23.7 g	216
200 g	200 g	31.6 g	288
250 g	250 g	39.5 g	360

Tofu Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.2 g	7.5	0.8 g	0.1 g	0.5 g
1 US tablespoon	15.5 g	22.3	2.4 g	0.4 g	1.3 g
1 US fluid ounce	31.1 g	44.8	4.9 g	0.9 g	2.7 g
1/4 US cup	62.1 g	89.4	9.8 g	1.7 g	5.4 g
1/3 US cup	82.8 g	119.2	13.1 g	2.3 g	7.2 g
1/2 US cup	124.2 g	178.8	19.6 g	3.5 g	10.8 g
1 US cup	248.4 g	357.7	39.2 g	7 g	21.6 g
1 US pint	496.8 g	715.4	78.5 g	13.9 g	43.2 g
1 US quart	993.7 g	1430.9	157 g	27.8 g	86.5 g
1 US gallon	3974.7 g	5723.6	628 g	111.3 g	345.8 g
100 mL	105 g	151.2	16.6 g	2.9 g	9.1 g
1 liter	1050 g	1512	165.9 g	29.4 g	91.4 g

Tofu Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	15.8 g	15.8 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Tofu Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	15.8 g	10.97 g/100 kcal	31.6%
Carbs	2.8 g	1.94 g/100 kcal	1%
Fat	8.7 g	6.04 g/100 kcal	11.2%

Tofu Dietary Profile

Tofu is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Tofu Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Tofu Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	16 g	50 g	32%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Tofu

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Beef steak	75 g	Meat	+0 g	+0 kcal	+0 mg
Chicken	86 g	Meat	+0 g	+0 kcal	+72 mg
Salmon	62 g	Meat	+0 g	+1 kcal	+0 mg
Beef	74 g	Meat	+0 g	-3 kcal	+32 mg
Turkey	91 g	Meat	+0 g	-4 kcal	+73 mg
Pork chop	57 g	Meat	+0 g	-6 kcal	+0 mg

Tofu Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: soy.	dataset allergen flag

Real-World Tofu Serving Sizes

Small weighed portion (~75g): 11.9 g protein. Useful when checking a smaller weighed serving.
Standard 100g reference (~100g): 15.8 g protein. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 23.7 g protein. Useful for larger weighed servings and meal-prep portions.

Common Tofu Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Tofu, firm.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Tofu Protein — Frequently Asked Questions

How much protein is in 100g of Tofu? 100g of Tofu contains 15.8 g of protein (USDA FoodData Central).

How much protein is in 1 cup of Tofu? One US cup of tofu weighs approximately 248g (density: 1050 kg/m³). That serving contains 39.2 g of protein — computed as 248g ÷ 100 × 15.8.

How many grams of Tofu do I need to eat to get 30 g of protein? To reach 30 g of protein from Tofu, you need approximately 190g — calculated as (30 ÷ 15.8) × 100 = 190g.

Is Tofu high in protein? Tofu has a moderate protein content at 15.8 g per 100g — neither especially high nor low.

What percentage of daily protein does 100g of Tofu provide? 100g of Tofu provides 15.8 g of protein, which is 31.6% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Tofu alone, you would need ~316g.

How efficient is Tofu as a source of protein per calorie? Tofu provides 10.97 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Tofu protein calculator use? The calculator uses protein = weight in grams / 100 x 15.8 g. For example, 100g of Tofu gives 15.8 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Tofu a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Tofu is a decent option — with 15.8 g of protein per 100g. For best results, combine Tofu with other foods to hit your daily macro targets.

How reliable is the source data for Tofu? Tofu uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

Should I measure Tofu raw or cooked? Tofu should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.

How to Calculate Tofu Protein

Weigh raw. Place your tofu on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Tofu Density Explained

Tofu is dense (~1050 kg/m³ ≈ water). A 1-cup measure holds approximately 248 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Tofu.

Tofu Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 100g Tofu = 15.8 g | Nutrition

100g of Tofu, firm contains 15.8 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

15.8g

3.53 oz

Portion: 100gFood fit: 61/100

Serving reality: 3.53 oz, 0.4 cups.

Best benefits

Macro reference: Useful as a source-backed nutrition conversion reference while richer benefit notes are expanded.

Full micronutrients and nutritional profile

calories

140kcal

protein

16g

carbs

2.8g

fat

8.7g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 358 kcal/cup

Protein in 100g Tofu Calculator

100g of Tofu, firm contains 15.8 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.

Result

100g Tofu Protein

15.8 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.4 cups)

Reverse math uses 15.8 g protein per 100 g from USDA FoodData Central reference.

Tofu Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	72	7.9 g	1.4 g	4.4 g
75 g	75 g	108	11.9 g	2.1 g	6.5 g
100 g	100 g	144	15.8 g	2.8 g	8.7 g
150 g	150 g	216	23.7 g	4.2 g	13.1 g
200 g	200 g	288	31.6 g	5.6 g	17.4 g
250 g	250 g	360	39.5 g	7 g	21.8 g

Tofu Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small weighed portion	75 g	108	11.9 g	2.1 g	6.5 g
Standard 100g reference	100 g	144	15.8 g	2.8 g	8.7 g
Large weighed portion	150 g	216	23.7 g	4.2 g	13.1 g

Tofu Protein Range Around 100g

Serving	Gram Equivalent	Protein	Calories
50 g	50 g	7.9 g	72
75 g	75 g	11.9 g	108
100 g	100 g	15.8 g	144
150 g	150 g	23.7 g	216
200 g	200 g	31.6 g	288
250 g	250 g	39.5 g	360

Tofu Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.2 g	7.5	0.8 g	0.1 g	0.5 g
1 US tablespoon	15.5 g	22.3	2.4 g	0.4 g	1.3 g
1 US fluid ounce	31.1 g	44.8	4.9 g	0.9 g	2.7 g
1/4 US cup	62.1 g	89.4	9.8 g	1.7 g	5.4 g
1/3 US cup	82.8 g	119.2	13.1 g	2.3 g	7.2 g
1/2 US cup	124.2 g	178.8	19.6 g	3.5 g	10.8 g
1 US cup	248.4 g	357.7	39.2 g	7 g	21.6 g
1 US pint	496.8 g	715.4	78.5 g	13.9 g	43.2 g
1 US quart	993.7 g	1430.9	157 g	27.8 g	86.5 g
1 US gallon	3974.7 g	5723.6	628 g	111.3 g	345.8 g
100 mL	105 g	151.2	16.6 g	2.9 g	9.1 g
1 liter	1050 g	1512	165.9 g	29.4 g	91.4 g

Tofu Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	15.8 g	15.8 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Tofu Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	15.8 g	10.97 g/100 kcal	31.6%
Carbs	2.8 g	1.94 g/100 kcal	1%
Fat	8.7 g	6.04 g/100 kcal	11.2%

Tofu Dietary Profile

Tofu is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Tofu Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Tofu Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	16 g	50 g	32%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Tofu

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Beef steak	75 g	Meat	+0 g	+0 kcal	+0 mg
Chicken	86 g	Meat	+0 g	+0 kcal	+72 mg
Salmon	62 g	Meat	+0 g	+1 kcal	+0 mg
Beef	74 g	Meat	+0 g	-3 kcal	+32 mg
Turkey	91 g	Meat	+0 g	-4 kcal	+73 mg
Pork chop	57 g	Meat	+0 g	-6 kcal	+0 mg

Tofu Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: soy.	dataset allergen flag

Real-World Tofu Serving Sizes

Small weighed portion (~75g): 11.9 g protein. Useful when checking a smaller weighed serving.
Standard 100g reference (~100g): 15.8 g protein. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 23.7 g protein. Useful for larger weighed servings and meal-prep portions.

Common Tofu Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Tofu, firm.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Tofu Protein — Frequently Asked Questions

How much protein is in 100g of Tofu? 100g of Tofu contains 15.8 g of protein (USDA FoodData Central).

How much protein is in 1 cup of Tofu? One US cup of tofu weighs approximately 248g (density: 1050 kg/m³). That serving contains 39.2 g of protein — computed as 248g ÷ 100 × 15.8.

How many grams of Tofu do I need to eat to get 30 g of protein? To reach 30 g of protein from Tofu, you need approximately 190g — calculated as (30 ÷ 15.8) × 100 = 190g.

Is Tofu high in protein? Tofu has a moderate protein content at 15.8 g per 100g — neither especially high nor low.

How to Calculate Tofu Protein

Weigh raw. Place your tofu on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Tofu Density Explained

Tofu is dense (~1050 kg/m³ ≈ water). A 1-cup measure holds approximately 248 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Tofu.

Tofu Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 100g Tofu = 15.8 g | Nutrition

Protein in 100g Tofu Calculator

Result

Reverse Calculation

Tofu Macros by Serving Size

Tofu Macros by Common Serving

Tofu Protein Range Around 100g

Tofu Macros by Volume Measure

Tofu Prep-State Logging Check

Tofu Nutrient Efficiency Per Calorie

Tofu Dietary Profile

Tofu Benefit Signals

Tofu Daily Nutrient Coverage

Smart Protein Substitutes for Tofu

Tofu Condition-Aware Nutrition Notes

Real-World Tofu Serving Sizes

Common Tofu Measurement Mistakes

Tofu Protein — Frequently Asked Questions

How to Calculate Tofu Protein

Compare Tofu Protein to Similar Foods

More Tofu Nutrition Pages

Why Volume ≠ Weight: Tofu Density Explained

Tofu Page Quality Signals

Data Sources & Methodology

Protein in 100g Tofu = 15.8 g | Nutrition

Protein in 100g Tofu Calculator

Result

Reverse Calculation

Tofu Macros by Serving Size

Tofu Macros by Common Serving

Tofu Protein Range Around 100g

Tofu Macros by Volume Measure

Tofu Prep-State Logging Check

Tofu Nutrient Efficiency Per Calorie

Tofu Dietary Profile

Tofu Benefit Signals

Tofu Daily Nutrient Coverage

Smart Protein Substitutes for Tofu

Tofu Condition-Aware Nutrition Notes

Real-World Tofu Serving Sizes

Common Tofu Measurement Mistakes

Tofu Protein — Frequently Asked Questions

How to Calculate Tofu Protein

Compare Tofu Protein to Similar Foods

More Tofu Nutrition Pages

Why Volume ≠ Weight: Tofu Density Explained

Tofu Page Quality Signals

Data Sources & Methodology