Every 100 kcal of extra-firm tofu brings 12 g of protein. On that measure it ranks 6th of the 31 soy foods in this database and 204th of all 796 foods on the site. Measured by weight instead, its 9.98 g per 100 g ranks 20th in its group.
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.
Weight for weight, extra-firm tofu has 1.9 g of protein for each gram of fat (9.98 g against 5.26 g per 100 g).
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 quoted here is counted by piece at 113.8 g, and it covers about 23% of the 50 g FDA Daily Value for protein.
This row is the USDA entry for extra-firm tofu set with nigari, which holds more water than the calcium-sulfate tofu in the firm row - that is why it reads lower here rather than higher. Commercial blocks vary widely, so check the pack for your own brand.
Serving sizes
Protein in common portions of extra-firm tofu
Protein and calories in Extra-firm tofu for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
9.98 g
83 kcal
1/4 block (serving used here)
113.8 g
11.4 g
94 kcal
0.2 block
91 g
9.1 g
76 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in extra-firm tofu
The nine essential amino acids in Extra-firm tofu, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.804 g
0.91 g
81
lysine
0.51 g
0.58 g
51
valine
0.503 g
0.57 g
50
isoleucine
0.49 g
0.56 g
49
threonine
0.453 g
0.52 g
45
phenylalanine
0.482 g
0.55 g
48
methionine
0.122 g
0.14 g
12
histidine
0.249 g
0.28 g
25
tryptophan
0.135 g
0.15 g
14
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
9.98 g. The 1/4 block serving used on this page weighs 113.8 g and so carries 11.4 g.
How much protein do you get per 100 calories of extra-firm tofu?
12 g. That figure divides its 9.98 g of protein per 100 g by its 83 kcal per 100 g, so it does not depend on serving size.
Is the protein in extra-firm tofu complete?
Yes. The protein in extra-firm tofu supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of extra-firm tofu?
About 23%. One 1/4 block serving has 11.4 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174290 (Tofu, extra firm, prepared with nigari), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.