Tofu (firm): Protein, Calories & Full Nutrition Breakdown

Why Tofu (firm) shows up in protein-forward diets

Soy is one of only a handful of plant proteins that's 'complete' on its own — no need to combine it with a grain or legume to hit every essential amino acid, unlike most other plant sources.

Serving-size math

A 1/2 block (126g) portion delivers 21.8g of protein and roughly 181 calories. Scaled per 100 calories, that works out to 12.01g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.

Prep tip

Press for at least 20 minutes and freeze-then-thaw once if you want a meatier, more absorbent texture — freezing ruptures the water-holding cell structure.

Best for

• vegan bulking
• meal prep

Allergens

Contains: soy.

Frequently asked