Is Soya Tofu High in Protein? Your Guide to This Complete Plant Protein

December 7, 2025 •

2 min read

With the increasing global shift towards plant-based diets, more people are seeking alternative protein sources. Originating in China over 2,000 years ago, soya tofu is a versatile food made from condensed soy milk that is surprisingly high in protein. This solidified bean curd contains all nine essential amino acids, making it one of the few plant-based sources of complete protein.

Quick Summary

Soya tofu is a complete plant-based protein source, with protein content varying significantly by its firmness; firmer types have higher protein concentrations. It offers a variety of health benefits beyond just protein, including heart health support, and is a versatile meat substitute for many diets.

Key Points

Firmness Determines Protein Concentration: The firmer the soya tofu, the more water has been pressed out, resulting in a higher protein density per serving.
Complete Plant Protein: Soya tofu contains all nine essential amino acids, making it one of the few complete plant-based protein sources available.
Heart-Healthy and Low-Calorie: It offers high-quality protein with low levels of saturated fat and no cholesterol, benefiting heart health and weight management.
Rich in Micronutrients: Tofu is a source of essential minerals like calcium, iron, and manganese, with isoflavones that provide antioxidant benefits.
Versatile for Culinary Use: From creamy silken tofu in desserts to chewy extra-firm tofu for grilling, its texture adaptability suits a wide range of recipes.
Supports Overall Health: Beyond protein, regular consumption has been linked to a reduced risk of certain cancers and type 2 diabetes.
Better Digestibility After Processing: The tofu-making process improves the digestibility of soy protein compared to unprocessed soybeans.

Soya Tofu: Protein Content by Firmness

Soya tofu is high in protein, but the exact amount is dependent on its firmness. The manufacturing process dictates the water content and, thus, the protein density. Firmer varieties are pressed longer, removing more water and concentrating nutrients. A 3.5-ounce (100g) serving of firm, calcium-set tofu can contain up to 17 grams of protein, while softer types have less.

How Tofu Compares to Other Protein Sources

Compared to animal proteins like chicken, tofu is less dense in protein but offers a nutritious, cholesterol-free option lower in saturated fat. Soya protein is considered high-quality with good digestibility. Extra-firm tofu often has a better protein-per-calorie ratio than many legumes, though tempeh can be more concentrated.

The Complete Protein Advantage of Soya Tofu

A significant benefit is that soya tofu is a complete protein, containing all nine essential amino acids. This is uncommon in plant proteins and simplifies dietary planning for vegetarians and vegans.

Additional Health Benefits of Soya Tofu

Beyond protein, soya tofu offers several health advantages:

Heart Health: May lower LDL cholesterol and is low in saturated fats.
Bone Health: Can be a good source of calcium and magnesium, essential for bone strength.
Disease Prevention: Soya isoflavones may help reduce the risk of certain cancers.
Weight Management: High protein and low calorie content aid satiety and muscle maintenance.

Different Tofu Textures and Their Protein Content

Tofu's texture correlates directly with its protein density as it depends on how much water is pressed out.


Tofu Type	Protein per 100g (Approx.)	Best For...
Silken Tofu	4–6 grams	Smoothies, sauces, creamy desserts.
Soft Tofu	5–8 grams	Puddings, soups, scrambles.
Firm Tofu	10–12 grams	Stir-fries, pan-frying, soups. Holds shape.
Extra-Firm Tofu	12–15 grams	Grilling, baking, frying. Meat-like texture.

How to Maximize Protein Absorption from Tofu

To enhance nutritional benefits:

Press Firm Tofu: Removes water, increasing protein density and improving texture.
Combine with Other Foods: Creates a balanced meal with diverse nutrients.
Consider Fermented Soy: Tempeh and miso may offer better nutrient absorption due to fermentation.

Conclusion: A High-Protein Powerhouse for Any Diet

Soya tofu is high in protein, particularly in firmer forms. It is a complete protein source, valuable for plant-based diets or reducing meat intake. Its versatility, low calories, and nutrients make it a healthy addition. Choosing the right firmness allows for its use in various dishes. For more on soy nutrition, consult journals like ScienceDirect.

Frequently Asked Questions

Soya refers to the soybean plant itself, a legume that serves as the base for many products. Tofu is a specific food product made from soybeans by coagulating soy milk and pressing the resulting curds into blocks.

Yes, extra-firm tofu offers the highest protein content among all varieties. The additional pressing during its production removes the most water, concentrating the nutrients and resulting in a denser block of protein.

Yes, soya tofu is an excellent meat substitute. It is a complete protein, meaning it provides all the essential amino acids found in meat, but without the cholesterol and with lower saturated fat.

No, this is a common misconception. The process of making tofu significantly improves the digestibility of soy protein compared to eating raw soybeans.

For most people, regular consumption of tofu is safe. Some individuals with specific conditions like estrogen-sensitive breast tumors or certain thyroid issues might need to moderate their intake, but for the general public, it is a healthy addition to the diet.

The protein content per 100g varies by firmness. For example, firm tofu provides around 10–12 grams, while extra-firm can provide 12–15 grams or more, depending on the specific brand.

Tofu's mild flavor makes it highly versatile. Pressing out excess water from firm varieties improves its texture and ability to absorb marinades. You can bake, grill, stir-fry, or blend it into a variety of dishes to take on different flavors.