| Measure | Soy protein isolate | Tofu (firm) |
|---|---|---|
| Typical serving | 1 oz (28 g) | 1/2 cup (126 g) |
| Protein per serving | 24.7 g | 21.8 g |
| Protein per 100 g | 88.3 g | 17.3 g |
| Calories per serving | 94 kcal | 181 kcal |
| Protein density | 105% of calories | 48% of calories |
| Share of 50 g Daily Value | 49% | 44% |
| Protein quality | Complete | Complete |
| Category | Protein supplements | Soy foods |
Compare foods · Soy protein isolate · Tofu (firm)
Protein comparison
Soy protein isolate vs Tofu (firm): which has more protein?
Soy protein isolate gives you 24.7 g of protein per 1 oz; tofu (firm) gives you 21.8 g per 1/2 cup. On equal weight it is 88.3 g against 17.3 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Soy protein isolate has more protein on equal weight: 88.3 g per 100 g against tofu (firm)'s 17.3 g, a lead of 71 g. Per typical serving, soy protein isolate delivers 24.7 g (1 oz) to tofu (firm)'s 21.8 g (1/2 cup), a difference of 2.9 g.
For the full breakdown of each food, see the protein in soy protein isolate and protein in tofu (firm) pages, each with its USDA FoodData Central record id.
Quick answers
Soy protein isolate vs Tofu (firm) FAQ
Which has more protein, soy protein isolate or tofu (firm)?
Soy protein isolate has more protein per 100 g: 88.3 g against 17.3 g. Per typical serving, soy protein isolate provides 24.7 g (1 oz) and tofu (firm) provides 21.8 g (1/2 cup).
Is soy protein isolate or tofu (firm) more protein-dense?
Soy protein isolate is the more protein-dense of the two: about 105% of its calories come from protein, against 48% for tofu (firm).
Are soy protein isolate and tofu (firm) complete proteins?
Yes, both. Soy protein isolate and tofu (firm) each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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