How much is 100g of tofu in cups? Your guide to accurate measuring

October 24, 2025 •

4 min read

A standard 100-gram serving of tofu is an excellent source of protein, but its volume in cups is not a single measurement. The question of how much is 100g of tofu in cups has no single answer, as the final volume depends entirely on the variety and density of the tofu you are using.

Quick Summary

The volume of 100g of tofu in cups varies significantly by type, from firm to silken. Understanding the density difference is crucial for accurate cooking, with firmer varieties taking up less volume per gram than softer ones.

Key Points

It Varies: The cup equivalent for 100g of tofu is not a single number and depends on whether the tofu is silken, soft, firm, or extra-firm.
Density is Key: The water content and how much the tofu has been pressed directly impacts its density, and therefore its volume-to-weight ratio.
Firm Tofu Estimate: As a general rule, 100g of firm tofu is slightly less than a 1/2 cup, while a half-cup is closer to 126g.
Silken Tofu Estimate: 100g of silken tofu, with its higher water content, is a larger volume than firm tofu, approximating a generous 1/3 to 1/2 cup.
For Best Results, Use a Scale: For the most accurate and consistent results in cooking and baking, especially for complex recipes, a digital kitchen scale is the most reliable tool.
Visual Estimation is Possible: When a scale is unavailable, visual estimation is possible by considering the tofu's firmness. For most varieties, it will be around half a cup, but with texture differences.

Why Tofu's Density Matters

Unlike liquids like water, which have a consistent volume-to-weight ratio, solid ingredients like tofu have varying densities. This is the main reason why measuring by cups can be inaccurate for tofu, and a kitchen scale is often recommended for precision. Tofu is essentially coagulated soy milk that has been pressed to varying degrees to remove water. The more it's pressed, the denser and firmer the block becomes. For example, firm and extra-firm tofu has less water content and is more compressed than soft or silken tofu. This means that 100 grams of firm tofu will take up less space in a measuring cup than the same weight of a soft or silken variety, which holds more water and air pockets. Relying on a 'one-size-fits-all' cup measurement can lead to inconsistent recipe results, especially in baking or dishes where texture is key.

100g Tofu Conversion by Type

For approximate cooking and recipe preparation, here are the estimated conversions for 100g of different types of tofu. Keep in mind that these are approximations and can vary slightly depending on the brand and how it was made.

Firm and Extra-Firm Tofu

Density: High, due to less water content.
Approximate Conversion: 100g of firm or extra-firm tofu is typically just under 1/2 cup. According to some nutritional charts, a standard half-cup serving is closer to 126g.
Best For: Stir-fries, grilling, and crumbling for fillings.

Soft and Medium Tofu

Density: Medium, with more moisture retained.
Approximate Conversion: 100g of soft tofu is about 1/2 cup, as it contains more water and is less compressed than firm varieties.
Best For: Soups, dressings, and creamy sauces.

Silken Tofu

Density: Low, very high water content, and a delicate, custard-like texture.
Approximate Conversion: 100g of silken tofu is typically just over 1/2 cup. Some sources state that 1 cup of silken tofu is 250g. This makes 100g approximately 0.4 cups, or a generous 1/3 cup, depending on how it's handled.
Best For: Desserts, smoothies, and creamy dips.

Why a Kitchen Scale is Your Best Bet

For the most accurate cooking, a digital kitchen scale is the most reliable tool. It removes all the guesswork associated with varying densities and ingredient textures. This is especially important for baking, where precise ratios are critical for the final outcome. Many international recipes also use metric measurements like grams, so a scale is indispensable for authentic results.

How to Measure 100g without a Scale

If a scale isn't available, the most reliable method for firm or extra-firm tofu is visual estimation, knowing that 100g is a piece slightly smaller than a standard half-cup measurement. For soft and silken tofu, scoop it into a measuring cup carefully, noting that it will settle differently. It's always best to be prepared for minor adjustments in your recipe's liquid content if using this method.

Tofu Conversion Comparison Table


Tofu Type	Approximate 100g in Cups	Ideal Use Cases
Extra-Firm	Slightly less than 1/2 cup	Frying, grilling, scrambles
Firm	~1/2 cup	Stir-fries, baking, pressing
Soft/Medium	~1/2 cup	Dressings, sauces, smooth purees
Silken	~1/2 to 2/3 cup	Desserts, smoothies, dips

Conclusion: Consider Your Tofu Type for Best Results

When asking how much is 100g of tofu in cups, the answer is never straightforward. The volume is heavily dependent on the tofu's density, which varies significantly between silken, soft, firm, and extra-firm varieties. For consistent and precise cooking, especially when following metric recipes, using a kitchen scale to measure by weight is the best approach. For more casual cooking, understanding these approximate conversions will help you get closer to the desired outcome. The type of tofu you choose and how you measure it will make a significant difference in the final texture and taste of your dish. It's always a good idea to check the nutritional information on the packaging for a more specific serving size by weight.

Cooking with Different Tofu Types

Extra-Firm and Firm Tofu

Extra-firm and firm tofu are excellent for recipes that require a chewy texture and hold their shape well. After pressing out excess water, they can be cubed, sliced, or crumbled and then pan-fried, baked, or added to stir-fries. They absorb marinades and sauces well, making them incredibly versatile.

Soft and Silken Tofu

Soft and silken tofu varieties are perfect for dishes that need a creamy, delicate consistency. There's no need to press them. They can be blended seamlessly into soups, salad dressings, and creamy desserts to add a protein boost and smooth texture without altering the flavor profile significantly.

For more nutritional information on a standard 100-gram serving of firm tofu, check out this guide from Healthline.

Frequently Asked Questions

Yes, 100 grams (or 3.5 ounces) is commonly used as a standard serving size in nutritional information for tofu.

Measuring by weight is more accurate because tofu's density changes significantly depending on its firmness. A cup of extra-firm tofu weighs more than a cup of silken tofu, so a kitchen scale provides consistent, reliable measurements for any variety.

Calories per 100g vary based on density and water content. 100g of extra-firm tofu has more calories (approx. 144 kcal) because it is more condensed, while 100g of silken tofu has fewer (approx. 55 kcal) due to higher water content.

Pressing tofu removes water, which increases its density and reduces its total weight and volume. For example, 100g of pressed firm tofu will occupy less space and have a denser texture than 100g of unpressed firm tofu.

A good estimate is that 100g of firm or extra-firm tofu is slightly less than a 1/2 cup. A standard half-cup measure typically holds around 126g of firm tofu.

No, you should not use the same conversion. 100g of firm tofu is denser and will occupy a smaller volume than 100g of silken tofu. Using the wrong conversion will result in incorrect proportions for your recipe.

The easiest method without a scale is to use the nutritional information on the package, which often lists serving sizes by weight, and divide the block proportionally. For example, if a 400g block is divided into quarters, each piece is 100g.

Yes, variations in manufacturing processes and water content can cause slight differences in density, meaning the exact volume for 100g can vary between different brands of the same tofu type.