Protein in food · Vegetables, fruit & tofu
How much protein is in extra-firm tofu?
Four ounces of extra-firm tofu (113 g) has 11 g of protein (94 kcal); 100 g has 10 g.
12.0 g protein per 100 kcal · USDA FoodData Central
12.0 g of protein per 100 kcal (48% of its calories): 10 g or more is lean on our scale.
25 g of protein from extra-firm tofu alone takes 250 g (about 8.8 oz) and 208 kcal.
#2 of 32 in Vegetables, fruit & tofu for protein per 100 g, #3 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 10 g | 83 | 1.2 g | 5.3 g |
| 1 oz (28 g) | 2.8 g | 24 | 0.3 g | 1.5 g |
| 4 oz (113 g) | 11 g | 94 | 1.4 g | 6 g |
| 1 package (397 g) | 40 g | 330 | 4.8 g | 21 g |
Four ounces of extra-firm tofu (113 g) is 9% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 57%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Extra-firm tofu | 10 g | 83 | 12.0 g |
| Baby potatoes | 1.9 g | 70 | 2.7 g |
| Russet potatoes | 2.1 g | 79 | 2.7 g |
| Sweet potatoes | 1.6 g | 86 | 1.9 g |
| Bananas | 1.1 g | 89 | 1.2 g |
Recipes with extra-firm tofu
1 recipe in the Feast Mode library uses extra-firm tofu, macros computed the same way.
In the one library recipe that uses it, Crispy Tofu Peanut Bowls, a serving has 199 g of extra-firm tofu, which brings 20 g of protein: 48% of the dish’s protein.
Questions
How much protein is in four ounces of extra-firm tofu?
Four ounces of extra-firm tofu (113 g) has 11 g of protein and 94 kcal, with 1.4 g of carbohydrate and 6 g of fat.
How much protein is in 100 g of extra-firm tofu?
100 g of extra-firm tofu has 10 g of protein, 83 kcal, 1.2 g of carbohydrate and 5.3 g of fat (USDA FoodData Central 174290).
Is extra-firm tofu a good source of protein?
Lean protein source: 12.0 g of protein per 100 kcal (48% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from extra-firm tofu alone takes 250 g (about 8.8 oz) and 208 kcal.
Which has more protein, extra-firm tofu or sweet potatoes?
Extra-firm tofu, with 10 g of protein per 100 g against 1.6 g for sweet potatoes. Per 100 kcal: extra-firm tofu 12.0 g, sweet potatoes 1.9 g.
Source: USDA FoodData Central, SR Legacy 174290: “Tofu, extra firm, prepared with nigari”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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