Protein in Tofu: How Much per 100g and per Portion
Steamed soya bean tofu provides 8.1g of protein per 100g. This makes it a good source of protein for its calorie count, delivering 11.1g of protein for every 100 kcal. Almost half of its energy, 44 percent, comes from protein, with the rest from fat and a very small amount of carbohydrate.
CoFID 13-570 · Tofu, soya bean, steamed
What the numbers say
- Protein for the calories. Tofu provides 11.1g of protein per 100 kcal. This is a high protein density, meaning a significant portion of its energy content is from protein.
- High protein energy share. Protein accounts for 44 percent of the total energy in steamed tofu. The remaining energy comes primarily from fat, with very little from carbohydrate.
- Low in fat, sugar, salt. According to UK front-of-pack guidance, tofu is low in saturated fat, sugars, and salt. Its total fat content is rated as medium.
- Fibre content. The official UK food composition data does not include a value for the dietary fibre in steamed tofu.
Tofu macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 73 kcal 304 kJ |
4% | – |
| Protein | 8.1g | 16% | – |
| Fat | 4.2g | 6% | medium |
| of which saturates | 0.5g | 2% | low |
| Carbohydrate | 0.7g | 0% | – |
| of which sugars | 0.3g | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in tofu by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 6.5g | 58 | 0.6g | 3.4g |
| 100g | 8.1g | 73 | 0.7g | 4.2g |
| 200g | 16.2g | 146 | 1.4g | 8.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of tofu for 20g or 30g of protein
- To get 20g of protein from steamed tofu, you would need to eat a 247g portion, which contains 180 kcal.
- For a larger 30g protein target, the portion size increases to 370g, providing 270 kcal and 15.6g of fat.
- The data is for steamed tofu, so remember to weigh your portion before adding oils or sauces, which will alter the nutritional values.
How it compares with other beans, pulses and soya foods
Within the beans, pulses and soya foods category, steamed tofu ranks 10th out of 17 for protein content per 100g. Its 8.1g of protein is slightly less than that found in Broad Beans (9.0g), Red Kidney Beans (8.6g), and Mung Beans (8.6g). However, when considering protein relative to calories, tofu performs much better. It ranks 3rd in its group for protein per 100 kcal, indicating it is an efficient protein source for the energy it provides. This is a key consideration for anyone tracking their macronutrients as part of a training programme.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Tofu | 8.1g | 73 | 11.1g |
| Broad Beans | 9g | 91 | 9.9g |
| Red Kidney Beans | 8.6g | 100 | 8.6g |
| Mung Beans | 8.6g | 100 | 8.6g |
| Green and Brown Lentils | 7.8g | 92 | 8.5g |
Quick answers
Is tofu a high-protein food?
Steamed tofu contains 8.1g of protein per 100g. While some other foods are higher, nearly half (44 percent) of its energy comes from protein, making it a very protein-dense food for its calorie count.
Is tofu high in fat?
Tofu contains 4.2g of fat per 100g, which is rated as ‘medium’ on UK front-of-pack labels. It is very low in saturated fat, with only 0.5g per 100g.
How many calories are in tofu?
Steamed tofu contains 73 kcal per 100g. A larger 200g portion provides 146 kcal and 16.2g of protein.
When to speak to a GP or dietitian
- This food contains soya, one of the 14 allergens that UK food law requires to be declared. If you have a soya allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.