How much protein does tofu contain?

For those looking to get enough protein without adding more meat to their diet, tofu might seem like the perfect solution. Tofu is a popular ingredient in many Asian cuisines. And to be fair, it’s pretty damn good. Made from concentrated soy milk that’s been compressed into solids, tofu is unassuming in appearance and taste, but its versatility and ability to absorb the flavor of everything you cook it with make it an easy addition to many meals. Even better, this soy product has some seriously impressive nutritional properties, including being a great source of plant-based protein.

But how much protein does tofu actually have? And is the protein in tofu as effective at repairing and building new cells in your body as the protein in meat? As a registered dietitian, I know a lot about plant-based proteins, so here’s what you need to know about the protein in tofu.

Experts featured in this article

Melissa Groves Azzaro, RDN, author of A Balanced Approach to PCOS;

How much protein does tofu contain?

The amount of protein in tofu depends on the type of tofu you eat. For example, silken or soft tofu has a very high water content and is generally low in protein. This type of tofu has a creamy texture and is perfect for soups, smoothies, and sauces. Firm and extra-firm tofu, on the other hand, has a low water content and is high in protein. It holds its shape better, making it ideal for grilling, stir-frying, and baking.

No matter what tofu you choose, you’ll get a complete protein (more on that below), but the protein content will vary depending on the type of tofu and the brand you buy. As a general guide, here’s how much protein per 100 grams of different types of tofu, according to the United States Department of Agriculture (USDA):

Is tofu a complete protein?

Not only is tofu a great source of vegan plant-based protein, it’s also a complete protein source. “A complete protein contains all nine essential amino acids, which means your body can’t make them and you have to ingest them,” explains Melissa Groves Azzaro, R.D., and author of A Balanced Approach to PCOS. In other words, you need to get these nine essential nutrients from your diet; otherwise, you could be running into gaps in your amino acid intake.

Animal proteins contain all nine of these amino acids, meaning they’re complete proteins, but not all plant-based protein sources are complete, Azzaro explains. That’s one reason tofu is such a good choice for protein; pistachios, for example, are also a complete plant-based protein source.

You don’t need to eat a complete protein source at every meal. Eating a variety of protein sources (plant-based or otherwise, including vegetables, whole grains, nuts, seeds, legumes, etc.) will likely provide all the amino acids you need. If you’re following a plant-based diet and are concerned about whether you’re getting enough, it’s best to consult with a healthcare professional, such as your doctor or registered dietitian.

Proteins contained in tofu and proteins contained in chicken and beef

Curious about how much protein is in tofu compared to animal protein sources like chicken or beef? According to the USDA, here’s the breakdown per 100 grams:

Tofu may not contain as much protein as chicken or beef, but it has several other benefits that make it a healthier choice in comparison. For example, like chicken and beef, tofu contains all nine essential amino acids and is a complete protein. However, unlike many meat options, tofu is low in saturated fat and contains no cholesterol.

And unlike chicken and beef, tofu contains isoflavones, a type of plant compound called “phytoestrogens” because they have estrogen-like effects on the body. But don’t worry: these “phytoestrogens” don’t work exactly like the estrogen we produce naturally. In fact, studies have found that these isoflavones have some pretty impressive health benefits. They’ve been linked to reducing the risk of heart disease, osteoporosis, and certain types of cancer. Plus, they may help ease the symptoms of menopause.

Tofu also contains many micronutrients, including iron, calcium, and manganese.

While animal proteins like chicken and beef don’t offer all the health benefits of tofu, certain foods (especially red meat) offer their own benefits, like providing sources of heme iron, a type of iron that your body can actually use.

Tips for incorporating more tofu into your diet

Incorporating tofu into your diet is an easy way to get more plant-based protein into your diet.

If you’re looking to get into the habit of eating tofu, Azzaro suggests a variety of ways to incorporate tofu into dishes you already love, like making a tofu and veggie scramble for breakfast (using tofu instead of scrambled eggs), adding silken tofu as protein to smoothies, desserts, and dips, or adding grilled tofu to salads and sandwiches.

Whether you bake it, roast it in the oven, or cube it into your miso soup, incorporating this plant-based protein into your diet is definitely a plus.

Lauren Manaker is an award-winning registered dietitian and freelance writer with a passion for delivering evidence-based nutrition information in a fun and interesting way.