What Has More Protein, Tofu or Soya? A Nutritional Showdown

December 6, 2025 •

3 min read

A 100-gram serving of dry soya chunks contains significantly more protein than the same weight of fresh tofu, but this is not the whole story. The question of what has more protein, tofu or soya, requires a closer look at their different forms and how they are processed.

Quick Summary

Soya chunks, made from concentrated soy flour, provide substantially more protein per gram by dry weight than water-filled tofu. Whole soybeans and firm tofu have comparable protein per 100g, but their processing alters nutrient profiles, with tofu often having more calcium.

Key Points

Soya Chunks Reign Supreme (by dry weight): Dehydrated soya chunks contain significantly more protein per 100 grams than water-filled tofu.
Firm Tofu and Whole Soybeans Are Comparable: Per 100 grams, cooked whole soybeans and firm tofu have nearly identical protein levels.
Tofu Processing Increases Calcium and Digestibility: The coagulation process for tofu often adds calcium and makes its protein more digestible than whole beans.
Whole Soybeans Offer More Fiber and Iron: Whole soybeans retain more of their natural fiber, iron, and certain B vitamins compared to processed tofu.
Choice Depends on Your Culinary Goal: Use soya chunks for maximum protein concentration and a meaty texture, or choose tofu for versatility and nutrient enrichment.

The Soya vs. Tofu Protein Debate

When comparing the protein content of tofu and soya, the answer is not as straightforward as it seems. The term "soya" can refer to several products derived from soybeans, including whole beans, soy milk, and dehydrated soya chunks. Tofu, on the other hand, is a specific product made from coagulated soy milk. The key to understanding the protein difference lies in the processing and water content of each product.

Raw Soybeans vs. Tofu: A Head-to-Head Comparison

For a direct comparison on a gram-for-gram basis, the difference between whole, cooked soybeans and firm tofu is surprisingly minimal. A 100-gram serving of boiled soybeans and a 100-gram serving of firm tofu have a very similar protein content. However, their overall nutritional profiles diverge significantly due to tofu's production process. Tofu is made by curdling soy milk and pressing the curds, which removes much of the original bean's fiber and some carbohydrates. This process can also increase the calcium content in tofu, especially when calcium salts are used as a coagulant.

Protein Digestibility: The processing of soybeans into tofu actually improves the protein's digestibility, with studies showing a significant increase compared to raw soybeans.
Nutrient Concentration: While the protein per 100g is similar in raw soybeans and firm tofu, the whole bean retains more fiber and certain vitamins.

The Protein Powerhouse: Soya Chunks (TVP)

For sheer protein concentration by weight, dehydrated soya chunks, also known as Textured Vegetable Protein (TVP), are the clear winner. Soya chunks are made from defatted soy flour, a byproduct of soybean oil extraction, which is then dried and compressed. This results in a product with very little moisture and a highly concentrated protein level.

A 100-gram serving of dry soya chunks can contain around 52 grams of protein, far exceeding the protein found in the same weight of fresh, water-packed tofu.
When rehydrated, the protein density per serving decreases as the chunks absorb water, but they still provide a substantial protein boost.

Tofu vs. Soya: A Comparison Table


Feature	Boiled Soybeans (Soya)	Firm Tofu	Soya Chunks (Dry)
Protein (per 100g)	~18.2g	~17.2g	~52g
Water Content	High	High	Very low
Processing Level	Minimal (cooked)	Moderate (coagulated, pressed)	High (defatted, dehydrated)
Fiber Content	High (~6g/100g)	Low (~2.3g/100g)	Low (but depends on product)
Calcium Content	Moderate	High (especially calcium-set)	Varies
Oxalate Content	High	Low	Varies
Texture	Chewy, firm bean	Soft, silken, or firm	Chewy, meat-like (when rehydrated)

Other Nutritional Differences

Beyond protein, a choice between tofu and soya products impacts other nutrient intake. Whole soybeans are a better source of dietary fiber, iron, and a range of B vitamins. On the other hand, tofu can be an excellent source of calcium, especially for those who use calcium-set varieties. The lower oxalate content in tofu is also a consideration for individuals on a low-oxalate diet. Both are complete proteins, containing all nine essential amino acids.

Choosing for Your Needs

Your best choice depends on your dietary goals and culinary preferences. For a protein-dense, meat-like substitute in stews and curries, dry soya chunks are unmatched. If you prefer a versatile ingredient that can absorb flavors and offer a smoother texture, firm or silken tofu is ideal. For maximum fiber and other whole-food nutrients, whole soybeans like edamame are a fantastic option.

For a detailed look into the scientific processes that change soy protein during tofu making, review this study on changes of soybean protein during tofu processing.

Conclusion: Your High-Protein Choice

The ultimate answer to what has more protein, tofu or soya, is that it depends on the form. If you are comparing by dry weight, processed soya chunks have a higher protein density. However, when comparing whole soybeans and fresh firm tofu, the protein content per 100g is very similar. The deciding factors are the differences in processing, which affect water content, fiber, and mineral profiles. By considering the form, texture, and other nutritional benefits, you can make the best choice for your dietary needs.

Frequently Asked Questions

Both are healthy, but their benefits differ. Soya chunks offer higher protein concentration, while whole soybeans offer more fiber and minerals like iron. Tofu has higher calcium, especially if made with calcium salts, and is lower in oxalates.

Yes, both tofu and soya (soybeans) are complete proteins, meaning they contain all nine essential amino acids that the human body needs.

Yes, firm and extra-firm tofu have more protein than soft or silken varieties because more water has been pressed out during production, resulting in a higher concentration of protein per gram.

A 100-gram serving of boiled soybeans contains approximately 18.2 grams of protein.

Tofu is made by soaking, crushing, and boiling soybeans to make soy milk. A coagulant, such as calcium sulfate or magnesium chloride, is then added to curdle the milk. The curds are pressed into blocks of varying firmness.

No, they are made differently. Tofu is made from coagulated soy milk, whereas soya chunks (Textured Vegetable Protein) are made from defatted soy flour, which is pressure-cooked and dehydrated.

Yes, the processing of soybeans into tofu significantly improves the digestibility of the soy protein compared to raw or simply cooked whole soybeans.