Every 100 kcal of soft tofu brings 11.8 g of protein. On that measure it ranks 8th of the 31 soy foods in this database and 209th of all 796 foods on the site. Measured by weight instead, its 7.17 g per 100 g ranks 25th in its group.
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.
Weight for weight, soft tofu has 1.9 g of protein for each gram of fat (7.17 g against 3.69 g per 100 g).
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 quoted here is measured by volume at 124 g, and it covers about 18% of the 50 g FDA Daily Value for protein.
One of the few plant foods that is a complete protein, with all nine essential amino acids.
Serving sizes
Protein in common portions of soft tofu
Protein and calories in Soft tofu for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
7.17 g
61 kcal
1/2 cup (serving used here)
124 g
8.9 g
76 kcal
1 piece (2-1/2" x 2-3/4" x 1")
120 g
8.6 g
73 kcal
1 cup (1/2" cubes)
248 g
17.8 g
151 kcal
1 cubic inch
18 g
1.3 g
11 kcal
0.25 block
116 g
8.3 g
71 kcal
0.2 block
90 g
6.5 g
55 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 soft tofu
The nine essential amino acids in Soft tofu, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.498 g
0.62 g
69
lysine
0.431 g
0.53 g
60
valine
0.331 g
0.41 g
46
isoleucine
0.324 g
0.4 g
45
threonine
0.268 g
0.33 g
37
phenylalanine
0.319 g
0.4 g
44
methionine
0.084 g
0.1 g
12
histidine
0.191 g
0.24 g
27
tryptophan
0.102 g
0.13 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.
Related
Other soy foods by protein per calorie
Swap for more protein per calorie
Tofu (firm) - 12 g per 100 kcal, 21.8 g per 1/2 cup
7.17 g. The 1/2 cup serving used on this page weighs 124 g and so carries 8.9 g.
How much protein do you get per 100 calories of soft tofu?
11.8 g. That figure divides its 7.17 g of protein per 100 g by its 61 kcal per 100 g, so it does not depend on serving size.
Is the protein in soft tofu complete?
Yes. The protein in soft 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 soft tofu?
About 18%. One 1/2 cup serving has 8.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172449 (Tofu, soft, prepared with calcium sulfate and magnesium chloride (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.