At a glance
- 21.8 g protein and 181 calories per 1/2 cup (126 g).
- 12 g protein per 100 calories: #116 of 536 foods in our USDA list, #2 of 39 in legumes & soy.
- 2.9 g fiber and 18 mg sodium per serving.
What is tofu like to eat?
Tofu is made from soy milk pressed into blocks, from silken to extra firm. Firm tofu holds its shape for baking, stir-frying and scrambling, and it soaks up marinades, so it adapts to many plant-based high-protein meals.
How can you eat more tofu?
Try this
Press, cube and bake until goldenCrumble into a tofu scramble with vegetablesAdd to a stir-fry with soy sauce and gingerBlend silken tofu into a creamy dressingIs tofu good on a GLP-1?
Soft or silken tofu is smooth and mild, and small cubes in a warm broth can be an easy way to eat a little protein. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does tofu compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Tofu | 1/2 cup | 21.8 g | 181 | 12 g |
| Tempeh | 3 oz | 17.3 g | 163 | 10.6 g |
| Edamame | 1/2 cup | 8.9 g | 91 | 9.8 g |
| Lentils | 1 cup | 17.8 g | 230 | 7.8 g |
Close to tofu per calorie: ground chicken (12.3 g), ground turkey (12.3 g), sardines (11.8 g), mushrooms (11.6 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose the firmness for the job: silken for blending, firm or extra firm for cooking.
What's the full nutrition for tofu?
| Nutrient | Per 1/2 cup (126 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 181 | 144 | |
| Protein | 21.8 g | 17.3 g | 44% |
| Fat | 11 g | 8.7 g | |
| Saturated fat | 1.6 g | 1.3 g | 8% |
| Carbohydrate | 3.5 g | 2.8 g | |
| Fiber | 2.9 g | 2.3 g | 10% |
| Sugar | Not listed | Not listed | |
| Sodium | 18 mg | 14 mg | 1% |
| Calcium | 861 mg | 683 mg | 66% |
| Iron | 3.4 mg | 2.66 mg | 19% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Tofu, raw, firm, prepared with calcium sulfate". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
