How Much Protein Is in Tofu?
14.7 g in 3 oz
Tofu is a complete plant protein, which means it carries all the essential amino acids your muscles need to rebuild. Press it, season it well, and it takes on whatever you cook it with.
Tofu nutrition (firm)
Values are approximate, based on USDA FoodData Central, firm. Actual numbers vary by brand, cut, and preparation.
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Protein in other foods
Tofu, answered
Tofu has about 19.5 g of protein in 1/2 block (4 oz), and about 14.7 g in 3 oz.
About 163 calories in 1/2 block (4 oz), or about 122 in 3 oz.
Yes. Tofu is a lean, protein-dense choice: about 48% of the calories come from protein, and you get 19.5 g in 1/2 block (4 oz). It is a complete protein, so it carries every essential amino acid your muscles need to rebuild.
Yes. About 48% of the calories in tofu come from protein, well above the roughly 40% bar that counts as a high-protein food.
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