Averages based on 253 tofu products in our database.
Tofu nutrient highlights
Protein
~8-17g per 100gProtein content varies by tofu firmness. Extra-firm tofu averages ~17g per 100g, while silken tofu averages ~5-8g per 100g due to higher water content.
Calcium
~350mg per 100g (calcium-set)Calcium content depends on the coagulant used. Calcium sulfate-set tofu provides significantly more calcium than nigari (magnesium chloride) set varieties.
Iron
~5.4mg per 100gTofu is one of the higher plant-based iron sources. A half-cup (126g) serving provides about 6.8mg of iron, roughly 38% of the daily value.
Calories
~76-144 per 100gCalorie content correlates with firmness. Silken tofu averages ~55-76 calories per 100g; extra-firm tofu averages ~120-144 calories per 100g.
Tofu processing scores by brand
15 tofu products ranked by processing score (lowest first) from our analysis.
How does processing affect tofu?
In our analysis, plain tofu made from soybeans, water, and a coagulant (calcium sulfate or nigari) typically scores Level 2 (Processed). Tofu is inherently a processed food (soybeans are soaked, ground, boiled, and pressed), but the process uses minimal ingredients and tofu carbs remain low across firmness levels. Flavored, marinated, or smoked tofu products score higher (Level 3) due to added seasonings, oils, and sometimes preservatives.
Extra firm tofu tends to have the highest protein density per 100g because more water has been pressed out. Pre-baked, fried, and heavily seasoned tofu products can reach Level 3-4 in our database. Tofu-based meat alternatives with extensive ingredient lists (textured soy protein, methylcellulose, added colors) score among the highest in the category.
What should you look for on tofu labels?
- 1Plain tofu should list 3-4 ingredients: water, soybeans, and a coagulant (calcium sulfate, magnesium chloride, or glucono delta-lactone). More than 5 ingredients suggests added processing.
- 2Calcium sulfate-set tofu provides significantly more calcium than nigari-set tofu. Check the ingredient list if calcium content matters to you.
- 3Pre-marinated and baked tofu often contains soy sauce, sugar, sesame oil, and sometimes preservatives like potassium sorbate.
- 4"Organic" refers to the soybean sourcing, not the processing method. Organic tofu can have the same processing score as conventional tofu in our system.
Frequently asked questions
How many calories are in tofu?
Tofu calories vary by firmness: silken tofu averages ~55-76 calories per 100g, firm tofu averages ~100-120 calories per 100g, and extra-firm tofu averages ~120-144 calories per 100g. The calorie difference is primarily due to water content, since firmer tofu has less water and more concentrated nutrients.
How much protein is in tofu?
Protein content depends on firmness. Extra-firm tofu provides approximately 17g of protein per 100g, firm tofu about 12-15g, and silken tofu about 5-8g. A half-cup serving of firm tofu delivers roughly 15-19g of protein.
Is tofu ultra-processed?
Plain tofu with 3-4 ingredients (water, soybeans, coagulant) scores Level 2 (Processed) in our analysis. The tofu-making process is a traditional food preparation technique. Flavored, marinated, and baked tofu products score Level 3. Tofu-based meat alternatives with extensive ingredient lists can score Level 4.
What is the difference between firm and silken tofu?
Firm and silken tofu differ primarily in water content and coagulation method. Firm tofu is pressed to remove water, resulting in higher protein and calorie density per 100g. Silken tofu retains more water and has a custard-like texture. In our database, both types score similarly on processing level when ingredient lists are comparable.
Is tofu a complete protein?
Tofu, like other soy products, contains all nine essential amino acids. The amino acid profile is well-documented in the USDA FoodData Central database. Protein content per serving depends on tofu firmness, with extra-firm varieties providing the most protein per gram.
Is tofu healthy?
Tofu provides protein (8-17g per 100g depending on firmness), iron (~5.4mg per 100g), and calcium (in calcium-set varieties). Plain tofu with 3-4 ingredients scores Level 2 in our processing analysis, placing it among the less-processed protein sources. Whether tofu fits your dietary needs depends on individual circumstances. We present the nutritional data and processing scores; consult a healthcare provider for personalized guidance.
What is extra firm tofu?
Extra firm tofu has been pressed to remove the most water of any tofu variety, resulting in a dense, chewy texture. It contains approximately 17g of protein per 100g and 120-144 calories per 100g. Extra firm tofu holds its shape well for grilling, stir-frying, and baking. In our database, plain extra firm tofu scores the same processing level as other plain tofu varieties because firmness is a mechanical difference, not a processing one.