The Core Answer: Protein Varies by Tofu Type
The protein content in 100g of cooked tofu is not a single number; it is a range determined by the tofu's type and how it was prepared. The primary factor influencing this is the amount of water removed during pressing. The firmer the tofu, the less water it contains and the higher its protein concentration per gram.
Silken Tofu: The Softest Option
Silken tofu, which is not pressed and has the highest water content, contains the least amount of protein. A 100g serving of silken tofu has around 4 to 6 grams of protein. It's ideal for blending into creamy sauces, smoothies, and desserts, where its lower protein density is less critical.
Firm and Extra-Firm Tofu: The Protein Powerhouses
Conversely, firm and extra-firm tofu are pressed to remove a significant amount of water. This process results in a denser, more protein-packed product. A 100g serving of firm tofu typically provides 10–12 grams of protein, while extra-firm varieties can offer 12–15 grams. Some high-protein, calcium-set versions of firm tofu may even reach 15–17 grams per 100g. This makes them excellent for stir-frying, grilling, and baking.
How Cooking Affects Protein in Tofu
Cooking methods that further reduce the water content will increase the protein density of the final product. For example, a 100g block of uncooked extra-firm tofu might contain 15g of protein. If you press and pan-fry this tofu until it is golden and firm, some water will evaporate. The resulting 100g of cooked, fried tofu will therefore contain a slightly higher concentration of protein than its raw counterpart, as less water weight is contributing to the total mass.
- The Evaporation Effect: Methods like baking, air-frying, or pan-frying cause water to evaporate from the tofu. For example, if you start with 150g of tofu and cook it down to 100g, the protein amount from the original 150g is now concentrated into the smaller, denser 100g piece. This is why you often see higher protein values listed for "roasted" or "pan-fried" tofu.
- The Absorption Effect: Adding oil during cooking, especially frying, increases the caloric density but does not increase the actual protein mass. It adds fat and calories to the total weight, which is an important consideration for your overall diet.
Cooking Techniques for Maximum Protein Intake
If you are aiming to maximize your protein intake, consider these cooking methods:
- Pressing is Key: Before cooking any firm or extra-firm tofu, press it thoroughly to remove as much water as possible. This is the single most important step for achieving a high protein density and a great texture.
- Baking: Cubing pressed tofu and baking it in the oven is a simple way to achieve a firm, chewy texture with a high protein concentration. Tossing it with a light coat of cornstarch will create an extra crispy exterior.
- Pan-Frying: A classic and effective method, pan-frying pressed tofu over medium-high heat with minimal oil also reduces water content and crisps the surface.
- Air-Frying: Similar to baking, air-frying uses high heat and convection to quickly cook tofu, making it exceptionally firm and dense in a short amount of time.
Tofu vs. Other Protein Sources: A Comparison
To put tofu's protein content in perspective, let's compare 100g of cooked extra-firm tofu to other popular protein sources.
| Protein Source (100g) | Protein Content (approx.) | Notes |
|---|---|---|
| Cooked Extra-Firm Tofu | 15–17g | Complete plant-based protein, lower in fat and calories than most animal options. |
| Cooked Chicken Breast | 30–32g | Higher protein density, but an animal source. |
| Cooked Lentils | 7–9g | Incomplete plant-based protein, requires pairing with grains for full profile. |
| Cooked Quinoa | 8g | Complete plant-based protein, but lower protein density than tofu. |
| Cooked Paneer | 21g | Higher in protein than most tofu but also significantly higher in calories and fat. |
Conclusion
While a definitive single number doesn't exist for how much protein is in 100gm cooked tofu, a cooked 100g serving of extra-firm tofu typically contains an impressive 12–17 grams of complete, plant-based protein. The final amount is influenced by the tofu's initial firmness and the cooking method, which can concentrate the protein by removing water. By choosing firmer varieties and cooking them to a denser consistency, you can significantly boost the protein punch in your meals. This versatility, combined with its complete amino acid profile, makes tofu an invaluable protein source for vegans, vegetarians, and omnivores alike. You can find more information about the health benefits of tofu and other soy products on the Soy Connection website: Is Soy a Complete Protein? | Soy Connection.
