Does firm tofu have more protein? A definitive guide to tofu nutrition

December 26, 2025 •

3 min read

A 3-ounce serving of extra-firm tofu has about 9 grams of protein, a more concentrated amount than softer tofu. The amount of protein in tofu varies due to manufacturing processes, specifically water removal through pressing.

Quick Summary

This article explores the protein content of different tofu types, showing that firmer varieties have more protein due to reduced water. It covers production, nutritional comparisons, and health benefits to help consumers choose the right tofu.

Key Points

Higher Protein Density: Firm and extra-firm tofu contain more protein per ounce due to lower water content.
Water Content is Key: Tofu's firmness indicates water content; less water means more concentrated protein and nutrients.
Extra-Firm is Most Concentrated: Extra-firm tofu has the lowest water content and highest protein density.
Ideal for Cooking: Firm and extra-firm tofu are best for grilling, frying, and stir-frying.
Nutrient-Dense: Firm tofu offers calcium, iron, and other minerals, especially when prepared with calcium sulfate.
Versatile Ingredient: Tofu's textures allow use in smoothies, sauces, and stir-fries.
High-Quality Protein: Tofu is a complete protein, providing all essential amino acids.

The Science of Tofu: How Pressing Concentrates Protein

Tofu, made from condensed soy milk, is a versatile plant-based protein source. The firmness depends on the water removed during processing. Curds are pressed into blocks. The more they're pressed, the more water is removed, resulting in a denser, firmer product.

Water removal is key to protein concentration. Soft tofu retains more water, making the nutrients more dispersed. Extra-firm tofu has had most of its water pressed out, concentrating the protein.

A Nutritional Breakdown by Tofu Type

Comparing different tofu types reveals nutritional differences, especially in protein and calorie density. All tofu is a complete protein, containing all nine essential amino acids, but the amount varies by firmness. Extra-firm and firm types have more protein per ounce.

Tofu Nutritional Comparison Table


Tofu Type	Protein (per 100g)	Calories (per 100g)	Water Content	Best Uses
Silken	4-8g	~56 kcal	Very High	Sauces, smoothies, creamy desserts, dressings
Soft	5-8g	~45 kcal	High	Soups (e.g., miso), purées, light scrambles
Firm	10-12g	~80 kcal	Medium	Stir-fries, pan-frying, baking, kebabs
Extra-Firm	12-15g	~130 kcal	Low	Grilling, frying, hearty stir-fries, roasting

Nutritional values can vary slightly between brands, depending on the manufacturing process and coagulant used. For example, some brands may use calcium sulfate, which can result in a higher calcium content. Always check the nutrition label for the most accurate information.

Cooking with Firm and Extra-Firm Tofu

Firm and extra-firm tofu hold their shape well, making them ideal for high-heat cooking. Their low water content allows them to become chewy and crispy.

Here are some popular ways to prepare firm and extra-firm tofu:

Pressing: Press firm tofu before cooking to remove excess moisture for better texture and flavor absorption. Use a tofu press or improvise with paper towels and a weight.
Baking: Marinated, cubed or sliced firm tofu bakes well. Bake at 400°F (200°C) for 20-25 minutes, flipping halfway.
Grilling: The structure of extra-firm tofu is suitable for grilling. Marinate and grill until charred.
Pan-Frying: Pan-fry cubes in a hot skillet with oil until golden brown for stir-fries and salads.
Scrambles: Crumble firm or extra-firm tofu and sauté with turmeric and other seasonings for a high-protein breakfast.

Beyond Protein: Additional Nutritional Benefits

Tofu offers health benefits. It is a source of isoflavones, antioxidants linked to lower heart disease and cancer risk. Its high protein and fiber content contribute to satiety, aiding weight management.

Firm tofu, especially with calcium sulfate, is an excellent calcium source for bone health. It provides minerals like iron, magnesium, and phosphorus. Adding tofu to your diet supports overall health.

Conclusion: Making the Right Tofu Choice

Firm tofu has more protein than softer types, ounce for ounce. Greater firmness means higher protein density. This determines its culinary use. While silken tofu is good for sauces and desserts, firm and extra-firm tofu are better for savory dishes. The best tofu depends on the recipe, but understanding the link between firmness and nutritional concentration is key for informed choices. Find more information on tofu's health benefits from Verywell Health.

Frequently Asked Questions

Tofu is made by pressing condensed soy milk curds. The more water pressed out, the higher the protein concentration.

Yes, extra-firm tofu is the best choice for maximizing protein per serving because of its low water content.

A 100-gram serving of firm tofu typically has 10 to 12 grams of protein.

It is not recommended to substitute soft tofu for firm tofu. Soft tofu will break apart easily and has a higher water content, which will negatively impact the texture and structure of dishes that require firmness, like stir-fries.

The primary reason is the difference in water content. Firm tofu is pressed longer, which removes more water and concentrates the protein and other nutrients.

Pressing firm tofu at home does not add protein, but it removes water, increasing the density and protein concentration per ounce and improves texture for cooking.

Yes, firmer tofu generally has higher amounts of fat, calcium, and iron per serving, while softer tofu may have different levels of other micronutrients, like certain B vitamins.