Protein content
A 1/4 block serving of extra-firm tofu contains 11.4 g of protein - a good source of protein, about 23% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is very protein-dense.
| Serving | 1/4 block (113.8 g) |
|---|---|
| Protein per serving | 11.4 g |
| Protein per 100 g | 9.98 g |
| Calories per serving | 94 kcal |
| Protein density | 48% of calories |
| Share of 50 g Daily Value | 23% |
| Protein quality | Complete protein |
| Category | Soy foods |
| Food type | Whole food |
| USDA record | FoodData Central #174290 |
A typical 1/4 block serving of extra-firm tofu contains 11.4 grams of protein (9.98 g per 100 g), which makes it a good source of protein. That covers roughly 23% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Protein accounts for roughly 48% of the calories in extra-firm tofu, making it very protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Among the 31 soy foods in the database, extra-firm tofu ranks 11th by protein per serving, and 297th out of all 796 foods on the site. Set against meatless hot dog, another soy food entry in the database, a serving carries about 2.3 g less protein (meatless hot dog has 13.7 g per 1 frankfurter).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is counted by piece at 113.8 g. Because pieces vary, the per-100 g figure is the one to use when comparing this against a food measured a different way.
Pressing out more water is what makes extra-firm tofu denser in protein than softer styles.
Source: USDA FoodData Central #174290 - "Tofu, extra firm, prepared with nigari" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Extra-firm tofu has 9.98 g of protein per 100 g. A typical 1/4 block serving (113.8 g) provides 11.4 g.
Yes. Extra-firm tofu is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 1/4 block serving of extra-firm tofu contains 11.4 g of protein, about 23% of the 50 g reference Daily Value.
Extra-firm tofu is a good source of protein, and about 48% of its calories come from protein, which makes it very protein-dense. Set against meatless hot dog, another soy food entry in the database, a serving carries about 2.3 g less protein (meatless hot dog has 13.7 g per 1 frankfurter).
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