How Many Cups of Tofu is 100 Grams? The Definitive Guide

January 4, 2026 •

4 min read

According to Cleveland Clinic, a 3/4-cup (100 grams) serving of firm tofu contains 10 grams of protein. Because the density of tofu can vary dramatically depending on the type and how it's prepared, converting 100 grams to cups isn't a simple, one-size-fits-all answer. This guide breaks down the conversion based on your specific tofu type for perfect culinary results.

Quick Summary

The number of cups in 100 grams of tofu varies by type and preparation. Firm and extra-firm tofu have different densities than silken tofu, changing the volume. Accurate measurement is essential for successful recipes. Using a kitchen scale is the most precise method, as cup measurements can be misleading.

Key Points

Tofu Type Impacts Conversion: The amount of cups in 100 grams varies significantly based on whether the tofu is silken, firm, or extra-firm.
Firm Tofu is Approximately 1/2 Cup: A 100-gram serving of firm tofu typically translates to around 1/2 of a standard measuring cup.
Density is the Deciding Factor: Since tofu's water content differs by type, its density varies, making volume-based measurements like cups unreliable.
Pressing Affects Measurement: If a recipe calls for pressed tofu, the water removal will increase its density, meaning a 100-gram portion will take up less space than unpressed tofu.
Scales Ensure Accuracy: For the most precise results, especially in baking or sensitive recipes, a digital kitchen scale is superior to measuring cups.
Silken Tofu Measures Differently: Due to its high water content and lower density, 100 grams of silken tofu will occupy a larger volume than firm or extra-firm.
Extra-Firm is Denser: With less water, extra-firm tofu is the most compact. 100 grams will fill less volume than the same weight of other tofu types.

The Quick Conversion Chart: 100g of Tofu to Cups

For those needing a fast answer, here is a general reference. Please note that these are approximations, and precision can only be guaranteed by using a digital kitchen scale.


Tofu Type	Approximate Cups per 100g
Firm Tofu	~1/2 cup
Extra-Firm Tofu	Slightly less than 1/2 cup
Silken Tofu	~3/8 to a bit under 1/2 cup

The Key Factor: Why Tofu Type and Density Matter

Unlike liquids where one gram is almost always one milliliter (and easily converted to a cup), tofu is a solid with varying water content. This makes its density inconsistent. Think of the difference between a cup of flour and a cup of sugar—their weights differ significantly due to their density. Tofu operates in the same way, with moisture content being the defining variable.

Understanding the Different Tofu Varieties

Silken Tofu: This variety is unpressed and contains the highest water content, giving it a soft, custard-like texture. Because it's so full of moisture, it's also the least dense. Consequently, 100 grams of silken tofu will occupy the largest volume in a measuring cup compared to other types.
Firm Tofu: This is the most common type used in many recipes, from stir-fries to salads. It has been pressed to remove a good amount of water, making it a reliable and versatile choice. It has a medium density, so a 100-gram portion will fill approximately half of a standard US cup.
Extra-Firm Tofu: With the lowest water content of the three, extra-firm tofu is the densest. It's often used for dishes where a very solid texture is desired, such as baked or pan-fried tofu. Its high density means that 100 grams will take up the least amount of space in a measuring cup.

The Impact of Preparation: Pressing Tofu

Many recipes call for pressing firm or extra-firm tofu before cooking. This process removes excess water, which can dramatically change the final weight and volume.

Why Pressing Matters for Volume

When you press a block of tofu, you're not just removing water; you're also compressing the soybean curds. This makes the tofu denser. A 100-gram piece of unpressed tofu will be larger than a 100-gram piece of pressed tofu. Since recipes are usually written with the assumption that the tofu is pressed, it's a crucial step for achieving the right texture and absorbing marinades.

How to Press Tofu for Accurate Measurement

Wrap: Wrap the block of tofu in a few layers of paper towels or a clean kitchen towel.
Weight: Place a heavy, flat object on top of the tofu. A cast-iron pan, a few cans of food, or a specially designed tofu press works well.
Wait: Press for at least 30 minutes to an hour. For best results, press for a couple of hours or more.
Weigh: After pressing, weigh out your 100-gram portion. This ensures you are starting with a consistent product.

Grams vs. Cups: A Head-to-Head Comparison for Tofu Measurement

Using a digital kitchen scale to measure in grams is the gold standard for accuracy, and for good reason. Cups, on the other hand, are a volume measurement that can be highly inconsistent with solid ingredients like tofu.


Measurement Method	Pros	Cons	Ideal For
Digital Kitchen Scale (Grams)	- Highly accurate and consistent regardless of tofu type or prep. - Eliminates guesswork. - Essential for baking and precise recipes.	- Requires a specific kitchen tool.	Serious bakers, precise recipes, anyone aiming for consistent results.
Measuring Cups	- Convenient and accessible for most home cooks. - Faster for quick estimations.	- Inaccurate due to variations in tofu density and water content. - Volume can change depending on how tightly packed the tofu is.	Quick, casual cooking where slight variations won't affect the outcome.

100 Grams of Tofu in Different Culinary Contexts

Knowing how 100 grams translates to cups is helpful, but context is everything. Here are some examples of what 100g of tofu can look like in different recipes:

Smoothies: 100 grams of silken tofu adds creaminess and protein. It's roughly 3/8 to 1/2 cup, easily blended with fruit and milk.
Scrambled Tofu: For a single serving, 100 grams (about half a cup of crumbled firm tofu) is a good start. It provides a satisfying, protein-rich breakfast.
Crispy Fried Tofu: A 100-gram portion of extra-firm tofu can be cut into small cubes for a garnish. It's dense and holds its shape well.
Dips and Dressings: Silken tofu is the star here. 100 grams can form the base of a creamy, dairy-free dip or salad dressing, blending smoothly with other ingredients.

Conclusion: The Best Way to Measure Tofu

While it's possible to approximate that 100 grams of firm tofu is about 1/2 a cup, relying on this conversion can lead to inconsistent results, particularly with different tofu types. The most accurate and reliable method for any recipe is to use a digital kitchen scale to measure in grams. For those without a scale, understanding the density differences between silken, firm, and extra-firm tofu will help you make a more educated guess. For consistent, delicious, and healthy cooking, precision is key.

To learn more about the nutritional benefits of tofu, read this article from the Cleveland Clinic.(https://health.clevelandclinic.org/tofu-benefits)

Frequently Asked Questions

The conversion changes because different tofu types have varying water content and density. Silken tofu, with high water content, is less dense, so 100 grams will equal a larger volume. Extra-firm tofu is denser, meaning 100 grams will take up less space.

Yes, pressing tofu removes excess water, which increases its density. This means a 100-gram portion of pressed tofu will have a smaller volume than an unpressed 100-gram portion of the same type.

The most accurate way to measure 100 grams of tofu is by using a digital kitchen scale. This method accounts for variations in density and water content, ensuring consistent results every time.

Yes, 100 grams is a common and reliable standard serving size for tofu. It is a useful benchmark for nutritional comparisons, such as assessing protein content.

100 grams of tofu is approximately 3.5 ounces. This conversion is consistent regardless of the tofu type, as weight is a more stable measurement than volume for solids.

The protein content in 100 grams of tofu varies by type, but firm tofu generally provides around 8-10 grams of protein. It is an excellent plant-based source of protein.

No, you should not use the same cup measurement for firm and silken tofu if a recipe specifies a weight. Because of their differing densities, a cup of silken tofu will weigh more than a cup of firm tofu.