How Many Grams is 14 oz of Firm Tofu? A Complete Guide

October 26, 2025 •

3 min read

A standard 14-ounce block of firm tofu contains approximately 397 grams, a fact confirmed by major tofu producers and standard conversion practices. This precise metric measurement is critical for recipes where consistency is key, from marinades to scrambles, and understanding the conversion is essential for global cooking.

Quick Summary

A 14-ounce block of firm tofu is equivalent to 397 grams. This guide provides the precise conversion and explores why knowing the exact weight is important for recipe accuracy and consistent culinary results.

Key Points

Conversion: 14 oz of firm tofu equals 397 grams, a precise metric conversion used by chefs and manufacturers.
Measurement Accuracy: Precision in tofu weight ensures consistent marinade-to-tofu ratios and proper moisture content in cooking.
Post-Press Weight: Tofu weight will decrease after pressing, so it's important to know if your recipe calls for pre-pressed or post-pressed weight.
Tofu Varieties: The density and water content differ significantly between tofu types, though a 14 oz block usually starts at 397 grams regardless of firmness.
General Conversion: The standard general conversion is 1 oz = 28.35 grams, which is useful for converting other ingredients in recipes.
Cooking Preparation: Properly draining and pressing tofu is crucial for achieving the best texture and taste in your dishes.

The Exact Conversion: 14 oz to Grams for Firm Tofu

While 14 ounces technically converts to 396.893 grams, most tofu packaging, recipes, and culinary experts round this figure to a more manageable 397 grams. This approximation is universally accepted and provides the level of accuracy needed for home cooking and professional kitchens alike. The small difference is negligible and won't affect the outcome of your dish.

Why Precision Matters in Tofu Recipes

For many recipes, especially baked or deep-fried tofu, getting the moisture content and weight right is vital. The structure of firm tofu, which holds its shape well, depends on this. When you are developing a recipe or adapting one, starting with a precise measurement ensures your marinade-to-tofu ratio or spice blend proportions are consistent. This is particularly important for recipes where the tofu's weight is specified rather than its volume.

Factors Affecting Tofu Weight

It’s important to acknowledge that the weight of your tofu can be influenced by several factors. These include:

Initial water content: Tofu is packed in water, and some of this liquid contributes to its initial weight.
Pressing: Many recipes call for pressing tofu to remove excess water. The more water you press out, the less the tofu will weigh. For example, a 14 oz block might weigh significantly less after a 30-minute pressing session.
Brand Variations: While most brands adhere to the standard 14 oz (397 g) block, slight variations can exist. It’s always best to check the label if you require extreme precision.

Comparing Different Types of Tofu

Understanding the weight of firm tofu is just one piece of the puzzle. Different types of tofu have vastly different water content and densities, which means their weights and culinary uses differ. Here is a simple comparison:


Tofu Type	Water Content	Density	Best Uses	Weight (Approx. 14 oz)
Silken Tofu	Very High	Low	Smoothies, sauces, dairy-free desserts	397 g
Firm Tofu	High	Medium-High	Scrambles, baking, stir-fries, marinades	397 g
Extra-Firm Tofu	Medium-Low	High	Grilling, frying, high-heat cooking	397 g
Super-Firm Tofu	Very Low	Very High	Pan-frying, meatless ground, grilling	397 g (often sold in smaller, denser blocks)

How to Convert Ounces to Grams for Any Ingredient

If you find yourself needing to convert other ingredients, the fundamental principle remains the same. The conversion rate for general ounces (avdp) to grams is 1 oz = 28.3495 grams. You can easily apply this with a calculator:

Take the number of ounces you have.
Multiply it by 28.35 (a rounded figure that is sufficient for most cooking needs).
The result is your weight in grams.

For 14 oz, the calculation is 14 x 28.35 = 396.9 grams, which, as established, is commonly rounded to 397 grams.

Conclusion

For most home cooks, the knowledge that 14 ounces of firm tofu is approximately 397 grams is all that is needed for culinary success. Knowing this specific conversion simplifies metric recipe execution and ensures consistent, reliable results. While the exact gram count may vary slightly depending on water content and brand, using the 397g figure is a dependable standard. This understanding, combined with the general ounce-to-gram conversion, equips you with the knowledge to handle a wide range of recipes with confidence. For further nutrition information, authoritative resources like Healthline provide detailed breakdowns on tofu's nutrient profile.

A Simple Step-by-Step for Perfect Tofu

To use your 14 oz block of firm tofu most effectively, follow these steps:

Drain the liquid: Open the package and pour off the water.
Press the tofu: Use a tofu press or place the block between two plates with a heavy object on top. Press for at least 15-30 minutes to remove excess moisture. This improves texture and flavor absorption.
Weigh after pressing: If a recipe requires a precise post-press weight, use a kitchen scale.
Cut and prepare: Slice or cube the tofu according to your recipe's instructions.
Cook: Marinate, bake, or pan-fry your perfectly prepared tofu.

Frequently Asked Questions

Yes, pressing firm tofu removes a significant amount of water, which will reduce its overall weight. The amount of weight lost depends on how long and how firmly you press it.

Both 14 oz packages will start at approximately 397 grams, but the final culinary product is very different. Silken tofu has a much higher water content and is not pressed, resulting in a different texture.

Yes, a food scale is the most accurate way to verify the weight of your tofu, especially if you need a precise measurement for a specific recipe, whether before or after pressing.

Many international recipes and baking recipes use grams for better precision. Metric measurements are more accurate for dry ingredients and are the standard in many countries, making it easier for a global audience.

The general conversion is 1 ounce = 28.3495 grams, which can be rounded to 28.35 for most cooking purposes.

A 14 oz block of firm tofu is typically equivalent to about 1.75 cups when crumbled or cubed, though this can vary slightly depending on how it is prepared.

For the same weight, extra-firm tofu will have a slightly higher concentration of protein and calories because it contains less water. However, the difference for a single 14 oz block is not significant.