How Much Protein is in 1 Pack of Tofu? Your Complete Guide

October 30, 2025 •

3 min read

According to the U.S. Department of Agriculture, a half-cup serving of firm tofu contains approximately 21.8 grams of protein. The amount of protein in 1 pack of tofu can therefore vary significantly depending on its size and type, from as little as 16 grams in a small pack of silken tofu to over 50 grams in a large, extra-firm block.

Quick Summary

The protein content per pack of tofu depends on its firmness, which is determined by how much water is pressed out during production, as well as the package size. Firmer blocks contain higher concentrations of protein, while softer, silken varieties contain less. Always check the nutrition label for the most accurate information.

Key Points

Firmness is key: The protein content of tofu increases with its firmness; extra-firm varieties contain significantly more protein per serving than softer, silken ones.
Calculate per package: The total protein in a pack of tofu depends on both the firmness and the total weight of the block, so always check the label for accuracy.
Complete plant protein: Tofu is one of the few plant-based foods that is a complete protein, providing all nine essential amino acids necessary for health.
Versatile in the kitchen: Silken tofu works well in smoothies and sauces, while extra-firm is best for grilling and frying, allowing for a wide range of protein-rich recipes.
Packed with nutrients: Besides protein, tofu is a great source of calcium, iron, and other essential minerals, offering several health benefits.

Decoding Tofu's Protein: From Silken to Extra-Firm

Determining exactly how much protein is in 1 pack of tofu is more nuanced than it seems, primarily because tofu comes in a range of textures, each with a different water content. The process of pressing and curdling soy milk creates tofu, and the more water that is pressed out, the denser and more protein-rich the final product becomes.

The Firmness Factor: A Direct Link to Protein Content

The protein content of a tofu block is directly correlated with its firmness. Here is a breakdown of the typical protein content per 100 grams, as confirmed by numerous nutritional sources:

Silken Tofu: With the highest water content and softest texture, silken tofu has the lowest protein density. It is typically used for creamy sauces, desserts, and smoothies. Protein content is often in the range of 4–6 grams per 100g.
Soft Tofu: Slightly firmer than silken, soft tofu can be used for soups and scrambled dishes. Its protein content is marginally higher, around 5–8 grams per 100g.
Firm Tofu: A versatile all-purpose tofu that holds its shape well. Firm tofu provides a more substantial protein boost, with about 10–12 grams per 100g.
Extra-Firm Tofu: Having the most water pressed out, this type is ideal for frying, grilling, and stir-frying. Extra-firm tofu contains a concentrated amount of protein, around 12–15 grams per 100g.

Calculating Protein in an Entire Pack

To find out the total protein in a full package, you must first know the total weight. For example, a standard 14-ounce (396g) block of extra-firm tofu could contain as much as 47 to 59 grams of protein, based on the average 12–15g protein per 100g. However, smaller packages or different brands will have their own specific values. Always check the nutritional information on the packaging to get the most precise measurement for your specific brand.

A Complete Protein Source for Plant-Based Diets

One of tofu's most significant nutritional advantages is that it is a complete protein, meaning it contains all nine essential amino acids necessary for human health. This is a rarity among plant-based foods, making tofu an especially valuable component of vegan and vegetarian diets for muscle repair, energy, and overall health.

Comparison Table: Tofu vs. Other Protein Sources


Protein Source	Protein per 100g (Approximate)	Complete Protein?	Saturated Fat (Approx. per 100g)
Extra-Firm Tofu	12–15 g	Yes	< 1 g
Chicken Breast (grilled)	30–32 g	Yes	1 g
Rump Steak (grilled)	32 g	Yes	High
Tempeh	20 g	Yes	Low
Cooked Lentils	7 g	No	< 1 g

Health Benefits Beyond Protein

Beyond its significant protein content, tofu offers a wealth of other health benefits. It is rich in several vitamins and minerals, including calcium, iron, manganese, and phosphorus. Furthermore, it contains soy isoflavones, which have been linked to potential health advantages such as reducing the risk of heart disease and easing menopause symptoms.

The Takeaway for Meal Planning

For those aiming to increase their protein intake, selecting a firmer variety of tofu is a smart choice. Extra-firm or super-firm blocks will provide the most protein per serving. For a milder boost in smoothies, silken tofu is a great option. By understanding the variations, you can effectively use tofu to meet your nutritional goals. Consider incorporating a variety of tofu types into your cooking to reap the full range of benefits from this versatile soy product.

Conclusion

To answer the question, "how much protein is in 1 pack of tofu?" one must consider the specific type and size of the package. Extra-firm tofu is the most protein-dense variety, and with its high concentration of all nine essential amino acids, it serves as an excellent complete protein source, especially for those on plant-based diets. Always check the nutrition label for the precise value, and choose the right firmness for your culinary application and protein needs. Whether used for a hearty stir-fry or a creamy dessert, tofu remains a versatile and nutrient-packed addition to a healthy diet. For more detailed nutritional information on various foods, including tofu, visit the USDA's FoodData Central website.

Frequently Asked Questions

The main factor is firmness, which depends on how much water is pressed out during production. Firmer varieties have a higher protein-to-water ratio, meaning more protein per gram.

Yes, tofu is considered a complete protein because it contains all nine of the essential amino acids that the human body needs.

A standard 14-ounce (396g) block of extra-firm tofu, with 12–15 grams of protein per 100g, can contain between 47 and 59 grams of protein in total.

Yes, tofu can be an excellent source of protein for vegans. By selecting extra-firm options and incorporating different types into meals, it's easy to meet daily protein needs.

While silken tofu is high in water, it still contains protein, though less than firmer types. A 100g serving of silken tofu typically has 4–6 grams of protein.

The most accurate way is to read the nutrition label on the packaging. It will specify the serving size, total weight, and protein content per serving.

Tempeh is another soy product made from fermented soybeans, which is denser than tofu and often contains more protein, with around 20 grams per 100g.