Understanding Tofu's Nutritional Value: How much protein is in an entire block of tofu?

October 15, 2025 •

4 min read

The protein content in tofu is not a single, fixed number; it can vary dramatically based on its firmness and the size of the block. While firmer tofu contains more protein per serving due to less water content, a single block can offer a significant amount of plant-based protein, making it a valuable part of many nutrition diets.

Quick Summary

This article explores the protein content in a full block of tofu, explaining the varying amounts based on texture and typical package sizes. It provides a comprehensive breakdown to help consumers accurately calculate their intake and incorporate this versatile ingredient into a healthy diet.

Key Points

Firmness is Key: The amount of protein in a block of tofu is directly related to its firmness, as denser, firmer tofu has less water and more concentrated protein.
Block Size Varies: Standard tofu blocks can range from 14 to 16 ounces, meaning the total protein content depends on the specific package weight, not just the firmness.
High-Protein Tofu: A 14-ounce block of extra-firm tofu contains over 50 grams of protein, making it an excellent source for plant-based diets.
Silken Tofu's Lower Protein: Silken tofu, with its high water content, provides significantly less protein per block compared to firmer varieties.
Pressing Increases Protein Density: For the highest possible protein concentration from your tofu, choosing a firm variety and pressing out even more water before cooking is an effective strategy.
A Complete Protein Source: Regardless of its firmness, tofu is a complete protein, offering all nine essential amino acids.

A common point of confusion for those new to plant-based eating is determining the protein content of tofu. The question, "How much protein is in an entire block of tofu?" doesn't have one simple answer because tofu blocks come in different firmness levels and sizes. The process of making tofu, which involves pressing the soybean curds to remove water, is the primary reason for these variations. The more water that is pressed out, the denser and more protein-rich the final product becomes. This comprehensive guide will break down the protein content across different types of tofu to help you understand what you're actually getting from a block.

The Firmness Factor: A Breakdown of Protein Levels

The most significant factor influencing tofu's protein content is its firmness. As tofu progresses from silken to extra-firm, the water content decreases and the protein becomes more concentrated. This means a 100-gram serving of extra-firm tofu will contain significantly more protein than the same amount of silken tofu.

Protein per 100 grams by Tofu Type

Silken Tofu: Contains the highest water content and has a delicate, custard-like texture. Protein content is typically in the range of 4–6 grams per 100 grams.
Soft Tofu: Slightly more solid than silken, but still very delicate. It offers around 5–8 grams of protein per 100 grams.
Firm Tofu: This is a versatile, all-purpose tofu that holds its shape well. Expect to find around 10–12 grams of protein per 100 grams.
Extra-Firm Tofu: With most of the water pressed out, extra-firm tofu has a dense, meaty texture. It contains about 12–15 grams of protein per 100 grams.
Super-Firm Tofu: The most compact and least watery variety, designed for holding its shape under intense cooking. Protein content can reach up to 13 grams or more per 100 grams.

Calculating Protein in Your Tofu Block

Since block sizes vary, you must calculate the total protein based on the package weight. Standard U.S. blocks are often sold in 14-ounce (396g) or 16-ounce (454g) packages. Here’s how the protein adds up for a common 14-ounce block (~396g):

Silken (average 5g/100g): $3.96 imes 5g = 19.8g$ protein
Soft (average 6.5g/100g): $3.96 imes 6.5g = 25.7g$ protein
Firm (average 11g/100g): $3.96 imes 11g = 43.6g$ protein
Extra-Firm (average 13.5g/100g): $3.96 imes 13.5g = 53.5g$ protein

As you can see, the difference between the most and least firm tofu in a standard block is substantial. An extra-firm block provides more than double the protein of a silken block of the same weight.

Health Benefits and Recipe Applications of Tofu

Beyond its high protein content, tofu is a nutritional powerhouse with several health benefits. It is a complete protein, meaning it contains all nine essential amino acids necessary for the body. Tofu is also rich in isoflavones, which are plant compounds that offer potential protection against heart disease and some cancers. It is a good source of healthy fats, fiber, and essential minerals like calcium, iron, and manganese.

The versatility of tofu extends to its culinary uses, with each firmness level suited for different preparations.

Best uses by tofu type:

Silken Tofu: Perfect for creamy dishes like sauces, dressings, smoothies, and vegan desserts.
Soft Tofu: Ideal for soups, stews, and gently scrambled dishes where a delicate, smooth texture is desired.
Firm/Extra-Firm Tofu: Excellent for pan-frying, baking, grilling, or adding to stir-fries where it can hold its shape. These types also absorb marinades and flavors well.

Tofu Firmness Comparison


Feature	Silken Tofu	Soft Tofu	Firm Tofu	Extra-Firm Tofu
Protein (per 100g)	4-6g	5-8g	10-12g	12-15g
Texture	Custard-like, very delicate	Smooth, but holds shape slightly	Dense, holds its shape well	Very dense, meaty, low water
Water Content	Very High	High	Medium	Low
Ideal Uses	Smoothies, sauces, dressings, puddings	Miso soup, scrambles, cold dishes	Stir-fries, pan-frying, marinades	Grilling, baking, frying, sautés

Conclusion

To answer the question of how much protein is in an entire block of tofu, you must first consider the block's firmness and weight. A 14-ounce block of extra-firm tofu will give you over 50 grams of protein, while the same size block of silken tofu provides less than 20 grams. The more water that is pressed out, the more concentrated the nutrients become. For high-protein meals, choosing firm or extra-firm tofu is the most efficient choice, and pressing the tofu further can increase its density and protein concentration per serving. Always check the nutrition label on your specific package for the most accurate information.

For more information on the nutritional aspects of tofu and other foods, consult authoritative sources such as the USDA FoodData Central database.

Frequently Asked Questions

Yes, tofu is considered a complete protein because it contains all nine essential amino acids that the human body cannot produce on its own.

No, pressing tofu does not remove protein. It removes excess water, which concentrates the protein and other nutrients into a denser block, resulting in more protein per gram of cooked tofu.

For the most accurate information, check the nutrition facts label on the tofu packaging. Multiply the protein amount per serving size by the total number of servings per container to find the protein in the entire block.

The variation is primarily due to the water content. Silken tofu, which is unpressed, has the most water and least protein concentration, while extra-firm and super-firm tofu have very little water, resulting in a higher protein density.

Using extra-firm or super-firm tofu and thoroughly pressing it to remove excess water before cooking is the best approach. This creates a denser texture and allows it to hold more concentrated protein during preparation methods like frying, grilling, or baking.

While silken tofu has lower protein concentration, you can still use it to increase protein in dishes like smoothies or sauces, though you will need to use a larger quantity than with firmer tofu to achieve the same protein amount.

Tofu is a great protein source, but other plant proteins can be even more concentrated. For example, 100g of tempeh typically has more protein than 100g of extra-firm tofu because tempeh is fermented and very dense.