Protein content
A 1/2 cup serving of soft tofu contains 8.9 g of protein - a good source of protein, about 18% 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 (124 g) |
|---|---|
| Protein per serving | 8.9 g |
| Protein per 100 g | 7.17 g |
| Calories per serving | 76 kcal |
| Protein density | 47% of calories |
| Share of 50 g Daily Value | 18% |
| Protein quality | Complete protein |
| Category | Soy foods |
| Food type | Whole food |
| USDA record | FoodData Central #172449 |
A typical 1/2 cup serving of soft tofu contains 8.9 grams of protein (7.17 g per 100 g), which makes it a good source of protein. That covers roughly 18% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Protein accounts for roughly 47% of the calories in soft 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, soft tofu ranks 12th by protein per serving, and 326th out of all 796 foods on the site. Set against meatless sausage, another soy food entry in the database, a serving carries about 1.2 g more protein (meatless sausage has 7.7 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 124 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 #172449 - "Tofu, soft, prepared with calcium sulfate and magnesium chloride (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
Soft tofu has 7.17 g of protein per 100 g. A typical 1/2 cup serving (124 g) provides 8.9 g.
Yes. Soft 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 1/2 cup serving of soft tofu contains 8.9 g of protein, about 18% of the 50 g reference Daily Value.
Soft tofu is a good source of protein, and about 47% of its calories come from protein, which makes it very protein-dense. Set against meatless sausage, another soy food entry in the database, a serving carries about 1.2 g more protein (meatless sausage has 7.7 g per 1 patty).
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