Protein content
A 1/2 cup serving of tofu (firm) contains 21.8 g of protein - a very good source of protein, about 44% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is very protein-dense.
| Serving | 1/2 cup (126 g) |
|---|---|
| Protein per serving | 21.8 g |
| Protein per 100 g | 17.3 g |
| Calories per serving | 181 kcal |
| Protein density | 48% of calories |
| Share of 50 g Daily Value | 44% |
| Protein quality | Complete protein |
| Category | Soy foods |
| Food type | Whole food |
| USDA record | FoodData Central #172475 |
A typical 1/2 cup serving of tofu (firm) contains 21.8 grams of protein (17.3 g per 100 g), which makes it a very good source of protein. That covers roughly 44% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
Protein accounts for roughly 48% of the calories in tofu (firm), 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, tofu (firm) ranks 2nd by protein per serving, and 111th out of all 796 foods on the site. Set against veggie burger, another soy food entry in the database, a serving carries about 6.1 g more protein (veggie burger has 15.7 g per 1 patty).
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 measured by volume at 126 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
One of the few plant foods that is a complete protein, with all nine essential amino acids.
Source: USDA FoodData Central #172475 - "Tofu, raw, firm, prepared with calcium sulfate" (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
Tofu (firm) has 17.3 g of protein per 100 g. A typical 1/2 cup serving (126 g) provides 21.8 g.
Yes. Tofu (firm) 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 1/2 cup serving of tofu (firm) contains 21.8 g of protein, about 44% of the 50 g reference Daily Value.
Tofu (firm) is a very good source of protein, and about 48% of its calories come from protein, which makes it very protein-dense. Set against veggie burger, another soy food entry in the database, a serving carries about 6.1 g more protein (veggie burger has 15.7 g per 1 patty).
Related
Head to head