Nutrition Diet: How many cups is 400g of tofu?

October 24, 2025 •

4 min read

Tofu's high water content means its density varies significantly across different types. When it comes to knowing how many cups is 400g of tofu, the exact volume depends on its firmness, from creamy silken to dense extra-firm, making an accurate conversion crucial for your recipes.

Quick Summary

This article explains the conversion of 400g of tofu into cups based on its type. It details how density and water content affect measurements for different tofu varieties and offers nutritional information.

Key Points

Density Varies: The conversion of 400g to cups depends heavily on the tofu's water content, with firmer tofu being denser and taking up less volume.
Average Conversion: For most tofu types, 400g is approximately 1.6 cups, but this can vary slightly based on firmness.
Pressing is Key: For accurate measurements and better cooking results, always press firmer tofu to remove excess water before measuring.
Different Uses: Choose the right tofu type for your recipe: use firm for frying and silken for sauces and desserts.
Nutritional Impact: Firmer tofu varieties are more calorie and nutrient-dense, including higher protein and calcium per gram, compared to water-heavy silken tofu.
Weighing is Most Accurate: For calorie tracking or precise recipes, weighing the tofu is more accurate than relying on volumetric cup measurements.

Tofu: A Versatile Protein Source

Originating in China over 2,000 years ago, tofu is a staple in many cuisines and a cornerstone of plant-based nutrition. Made from condensed soy milk that is pressed into solid blocks, its versatility is unmatched, from acting as a meat substitute to providing a creamy base for desserts. However, this versatility comes with variations, particularly in its texture and water content, which directly impacts its weight-to-volume ratio. Understanding this difference is key to culinary success, especially when a recipe calls for a specific mass, such as 400g.

The All-Important Tofu Firmness Factor

When asking "how many cups is 400g of tofu?", the most important variable is the type of tofu being used. Tofu is available in a spectrum of firmness levels, each with a different density due to varying levels of water extraction during production.

Silken Tofu: The least dense and highest in water content, silken tofu has a creamy, delicate texture. It is undrained and unpressed, making it unsuitable for applications that require it to hold its shape. A 400g block of silken tofu will yield a different volume than a 400g block of firm tofu.
Firm/Regular Tofu: A middle ground, this tofu holds its shape better and is a great all-purpose option. It has less water than silken, so for the same weight, it will occupy less volume.
Extra-Firm/Super-Firm Tofu: Pressed to remove the maximum amount of moisture, these types of tofu are the densest, most compact, and highest in protein. A 400g block of extra-firm tofu will take up the least amount of space in your measuring cup.

Converting 400g of Tofu to Cups

Due to the density differences, a standard conversion is difficult. However, we can approximate based on typical densities. A U.S. cup is standardized at 240ml, but its weight in grams depends on the ingredient's density. Based on average nutrition data, we can estimate the volume for 400g.

For a standard cup size of 240g of tofu (often used for firm tofu nutrition tracking), 400g would be approximately 1.6 to 1.7 cups. However, the variation is worth noting for precision.

Silken Tofu (Approx. 250g per cup): A 400g block of silken tofu is roughly 1.6 cups.
Firm Tofu (Approx. 248g per cup): A 400g block of firm tofu is roughly 1.61 cups.
Extra-Firm Tofu (Approx. 248g per cup): A 400g block of extra-firm tofu is roughly 1.61 cups.

These conversions assume the tofu is fully drained and pressed, especially for the firmer varieties. As you can see, the volume per weight is very similar, so for most recipes, using a single consistent conversion is acceptable. The key takeaway is to be mindful of your tofu's state (pre-pressed, unpressed) when measuring.

Nutrition at a Glance: 400g of Tofu

Regardless of the volume it occupies, 400g of tofu is a significant and nutrient-dense serving. The exact nutritional breakdown depends on the variety and manufacturer. Here's a comparison of nutritional values for 400g servings of firm and silken tofu, according to data from food databases:


Nutrient	Firm Tofu (400g)	Silken Tofu (400g)
Calories	~580 kcal	~248 kcal
Protein	~63g	~28g
Fat	~35g	~11g
Carbohydrates	~17g	~10g
Fiber	~9g	~0.4g
Calcium	~2732mg	~128mg

This table highlights the stark differences. Firm tofu is much denser in nutrients, particularly protein, calcium, and fat, making it a better choice for dishes where you want a hearty protein component. Silken tofu, with its higher water content, is lower in all these areas but is excellent for smooth sauces and desserts.

Practical Cooking and Measurement Tips

For the most accurate measurements and best cooking results, follow these tips:

Always press your tofu, especially for frying, baking, or grilling. This expels excess water and allows the tofu to absorb marinades better and get crispier. Use a tofu press or wrap the block in paper towels and place a heavy object, like a cookbook or skillet, on top for 30 minutes to an hour.
Weigh for accuracy. For recipes that require precise nutrition tracking, weighing the tofu after pressing is the most reliable method.
Use the right type. For stir-fries and scrambles, opt for firm or extra-firm tofu. For creamy sauces, smoothies, or desserts, silken is the way to go.
Don't overcomplicate. For many simple recipes, a visual estimation based on the block size is sufficient. If you use a 400g block, dividing it into four equal pieces will give you roughly 100g servings.
Measure after pressing. If a recipe calls for '1 cup of pressed tofu,' it means you should press the tofu first and then measure it. This prevents your dish from becoming watery.

Conclusion

While a 400g block of tofu generally equates to approximately 1.6 cups, understanding the nuances of firmness and water content is crucial for precise cooking and nutritional tracking. Silken, firm, and extra-firm varieties of tofu offer different densities and nutritional profiles, which is why paying attention to the specific type is important. By following best practices like pressing firmer tofu and measuring accurately, you can unlock the full potential of this nutrient-rich, versatile ingredient in your diet.

For more information on the nutrient content of different tofu types, a trusted resource is the USDA FoodData Central database. FoodData Central

Frequently Asked Questions

The weight of a cup of tofu varies by its firmness. A cup of firm or extra-firm tofu is typically around 240-248g, while silken tofu is often slightly heavier at around 250g per cup.

To press tofu, wrap the block in several layers of paper towels or a clean dish towel. Place it on a plate and weigh it down with a heavy object, like a cast-iron skillet or a few heavy books. Press for 30 minutes to an hour to expel excess water.

Pressing tofu does not change the nutritional value of the tofu solids. It only removes the water. Since the water is removed, the remaining block is more concentrated, meaning a smaller volume will contain more protein, fat, and calories than an unpressed block of the same volume.

Substituting tofu types depends on the recipe. You can often swap firm and extra-firm tofu, but using silken tofu in a stir-fry would result in it crumbling. Conversely, a firm tofu would not work well in a recipe for a creamy dessert.

The calorie count for 400g of tofu varies significantly by type. A 400g block of firm tofu contains approximately 580 calories, while 400g of firm silken tofu has around 248 calories.

Accurate tofu measurement is important for consistent recipe results, especially when texture is key. It's also vital for nutritional tracking, as the density changes impact the final calorie and protein content of a serving.

For beginners, it's often easiest to measure by block size. If a recipe uses a standard 400g block, simply use the whole block or divide it into equal, visual portions. For greater accuracy, weigh the tofu after pressing.