How much protein is in 200 gm soya tofu? The definitive guide

December 4, 2025 •

3 min read

According to nutritional data, a 200-gram serving of firm tofu can contain up to 32 grams of high-quality, complete protein, making it an excellent plant-based protein source. The exact protein content depends on the type of soya tofu, with firmer varieties containing significantly more protein than softer, silken versions. This guide explores the specifics of how much protein is in 200 gm soya tofu, the factors that influence it, and how to maximize your protein intake.

Quick Summary

The protein content in 200 grams of soya tofu varies widely based on its firmness, ranging from roughly 8-12 grams in silken tofu to over 30 grams in extra-firm versions. This is due to the amount of water pressed out during manufacturing. Tofu provides a complete amino acid profile, making it a valuable vegan protein source.

Key Points

Firmness Matters: The firmer the tofu, the higher the protein content per 200g serving because more water has been pressed out during production.
Extra-Firm Provides Most Protein: A 200g portion of extra-firm tofu contains the most protein, often exceeding 25 grams, making it a great option for high-protein meals.
Complete Protein Source: Soya tofu is a complete protein, meaning it provides all nine essential amino acids needed by the human body, which is unique among most plant-based sources.
Nutrient-Rich Profile: Beyond protein, tofu is a good source of calcium and iron, especially varieties processed with calcium sulfate, further boosting its nutritional value.
Preparation Enhances Protein Density: Pressing excess water out of firm tofu before cooking concentrates its nutrients, leading to higher protein content per bite and a better texture.
Versatile and Adaptable: Its neutral flavor allows tofu to be incorporated into many dishes, from savory stir-fries and grills to creamy sauces and smoothies, providing a flexible way to add protein to your diet.

Understanding Tofu Firmness and Protein Content

The primary factor determining how much protein is in 200 gm soya tofu is its firmness. Tofu is essentially condensed soy milk pressed into a solid block. The more water pressed out of the block, the denser and firmer the tofu becomes, resulting in a higher concentration of protein and other nutrients. This is why you will find a noticeable difference in the protein levels between silken, soft, firm, and extra-firm varieties.

The Manufacturing Process and Its Impact

During production, soybeans are soaked, ground into a slurry, cooked, and then strained to create soy milk. A coagulant, such as calcium sulfate or magnesium chloride, is added to curdle the soy milk. The resulting curds are pressed into blocks. A short pressing time yields soft, high-water-content tofu, while a longer, more intense pressing removes more water, creating denser, firmer tofu. This pressing process is the reason for the variation in nutritional value. Firmer tofu not only has more protein but also more fat and calories per gram compared to its softer counterparts.

Protein Content Across Tofu Types

Here’s a breakdown of the approximate protein content for a 200 gm portion based on standard data:

Silken Tofu: With the highest water content, 200g of silken tofu provides the least amount of protein, typically around 8–12 grams. Its creamy texture makes it suitable for smoothies, sauces, and desserts, where protein isn't the main focus.
Soft Tofu: Slightly denser than silken, soft tofu contains around 10–16 grams of protein per 200g serving. It's often used in miso soup or soft scrambles.
Firm Tofu: A 200g portion of firm tofu offers a robust protein boost, providing between 20–24 grams of protein. This is a versatile option for stir-fries and pan-frying.
Extra-Firm Tofu: For maximum protein density, extra-firm is the best choice. A 200g serving can yield an impressive 24–30 grams of protein or even more, depending on the brand. Its low moisture content allows it to hold its shape well for grilling or baking.

Nutritional Comparison: 200g of Tofu vs. Other Proteins

To put tofu's protein power into perspective, let's compare a 200g serving of extra-firm tofu against other popular protein sources. Tofu holds its own remarkably well in the protein landscape, especially within the plant-based category.


Food (200g serving)	Protein (grams)	Calories (approx.)	Notes
Extra-Firm Tofu	~28	~240	Complete plant-based protein, low saturated fat
Chicken Breast	~62	~330	Animal-based, lean protein source
Cooked Lentils	~16	~230	High in fiber, incomplete protein (can be combined with other foods to complete)
Tempeh	~40	~390	Fermented soy product, higher in protein and fiber
Cheddar Cheese	~50	~800	High-protein animal product, also very high in fat and saturated fat

Maximizing Protein Intake from Soya Tofu

To ensure you get the most protein and best texture from your soya tofu, consider the following preparation techniques:

Press Your Tofu: For firmer varieties, pressing out excess water before cooking is crucial. This not only concentrates the protein but also improves the texture, allowing it to become crispy and absorb marinades more effectively. You can use a dedicated tofu press or simply place the block between two plates with a heavy object on top for at least 30 minutes.
Bake, Grill, or Fry: Cooking methods that involve high, dry heat will help the tofu's exterior crisp up, enhancing its flavor and texture. Baking cubes or planks of pressed tofu with spices or sauces is an excellent way to prepare a high-protein, versatile component for any meal.
Marinate for Flavor: Tofu's mild flavor makes it an excellent canvas for marinades. Use a soy-based marinade for extra protein and a delicious savory finish. Allow the tofu to soak for at least 30 minutes to absorb the flavors.

Conclusion: Soya Tofu as a Versatile Protein Source

The question of how much protein is in 200 gm soya tofu has a varied answer, depending primarily on the type of tofu you choose. Firmer varieties offer a significant protein punch, with extra-firm tofu providing an exceptional amount of complete protein for its caloric value. This makes it a fantastic, heart-healthy option for vegetarians, vegans, and anyone looking to reduce their meat consumption. By selecting the right type and using proper preparation techniques like pressing, you can maximize both the protein content and culinary potential of this adaptable plant-based food. Tofu is more than just a meat substitute; it's a complete, nutrient-rich protein source with numerous health benefits that can be enjoyed in countless delicious ways.

Visit the Soy Connection website for additional information on soy-based protein sources and their benefits.

Frequently Asked Questions

Firm tofu is pressed to remove most of its water, concentrating the protein. A 200g serving of firm tofu can have over 20 grams of protein. Silken tofu is unpressed and has high water content, so a 200g serving has significantly less protein, typically under 12 grams.

Pressing tofu doesn't add protein, but it removes excess water. This concentrates the existing protein, so you get a higher percentage of protein per gram in the final product. For example, 200g of pressed tofu will have a higher protein density than 200g of unpressed tofu.

Yes, soy protein, and therefore tofu, is one of the few plant-based protein sources considered complete. This means it contains all nine of the essential amino acids that the body cannot produce on its own.

To maximize protein benefits and flavor, press the tofu first to remove excess water. Then, cook it using dry heat methods like baking, frying, or grilling. This enhances its texture and allows it to better absorb flavors.

Yes, for many people, especially those on a vegan or vegetarian diet, 200g of firm or extra-firm tofu can provide a substantial amount of protein for a meal. For example, a 200g portion of extra-firm tofu can offer up to 30 grams of protein.

Besides protein, 200g of soya tofu provides other nutrients, including calcium and iron, especially if it was made using calcium sulfate as a coagulant. It is also a good source of healthy fats and is low in saturated fat.

The protein in tofu is of high quality and contains all essential amino acids, making it comparable to animal protein in effectiveness. While some animal proteins like chicken may have a higher protein density, tofu remains one of the best plant-based alternatives.