Every 100 kcal of silken extra-firm tofu brings 13.5 g of protein. On that measure it ranks 5th of the 31 soy foods in this database and 182nd of all 796 foods on the site. Measured by weight instead, its 7.4 g per 100 g ranks 24th in its group.
Protein accounts for roughly 54% of the calories in silken 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, silken extra-firm tofu has 3.9 g of protein for each gram of fat (7.4 g against 1.9 g per 100 g).
Set against meatless deli slices, another soy food entry in the database, a serving carries about 1.2 g more protein (meatless deli slices has 5 g per 1 slice).
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 84 g, and it covers about 12% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of silken extra-firm tofu
Protein and calories in Silken extra-firm tofu for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
7.4 g
55 kcal
1 slice (serving used here)
84 g
6.2 g
46 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in silken extra-firm tofu
The nine essential amino acids in Silken 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
0.639 g
0.54 g
86
lysine
0.495 g
0.42 g
67
valine
0.399 g
0.34 g
54
isoleucine
0.384 g
0.32 g
52
threonine
0.309 g
0.26 g
42
phenylalanine
0.43 g
0.36 g
58
methionine
0.094 g
0.08 g
13
histidine
0.182 g
0.15 g
25
tryptophan
0.123 g
0.1 g
17
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.
How much protein is in 100 g of silken extra-firm tofu?
7.4 g. The 1 slice serving used on this page weighs 84 g and so carries 6.2 g.
How much protein do you get per 100 calories of silken extra-firm tofu?
13.5 g. That figure divides its 7.4 g of protein per 100 g by its 55 kcal per 100 g, so it does not depend on serving size.
Is the protein in silken extra-firm tofu complete?
Yes. The protein in silken 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 silken extra-firm tofu?
About 12%. One 1 slice serving has 6.2 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172462 (MORI-NU, Tofu, silken, extra firm), 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.