Is tofu a good source of protein?

These days, a lot of people are looking to reduce the amount of meat they're eating, swapping out their usual meat-based dishes with plant-based replacements. Of course, while reducing our meat intake can have numerous health benefits, no one wants to sacrifice the amount of protein they're getting each day.

Soy foods — and specifically tofu options — are one of the most popular plant-based protein options, but as a meat substitute, how does it hold up when compared to animal-based proteins like steak and chicken breast? And how much protein is in tofu, anyway? Does the amount of protein vary based on what type of tofu you're consuming?

In this article, we'll break down what you need to know about tofu nutrition facts and consuming soy foods like tofu as a meat substitute and plant-based protein.

How much protein is in tofu?

The amount of protein tofu contains depends on the type of tofu you're consuming. As a general rule of thumb, though, the firmer the tofu, the higher the protein content.

Silken tofu

Unlike firm or extra-firm tofu, silken tofu has a soft, smooth, and creamy texture.

Silken tofu is made without pressing out the excess liquid during production, which means that it has a more delicate structure and a higher water content. As a softer variant, silken tofu contains less protein than firmer options, with around 4-6g of protein per 100g.

Soft tofu

Slightly more structured than silken tofu, soft tofu still has a relatively high water content and a delicate, smooth texture that absorbs flavours well and can hold its shape in sweet and savoury dishes.

It contains around 5-8g of protein per 100g, more than silken tofu but less than its firmer variants.

Firm tofu

One of the most popular types of tofu, firm tofu contains around 10-12g of protein per 100g serving, as it has been pressed during production to remove much of its water content.

This makes it a denser type of tofu that is (you guessed it) firmer than soft and silken tofu. Firm tofu is one of the more versatile tofu options, because it holds its shape well while still being able to absorb the flavours of a dish.

Extra-firm tofu

The most dense and solid variation, extra-firm tofu has the least amount of water content, and contains around 12-15g of protein per 100g serving.

Extra-firm tofu has a chewy, meat-like texture and will hold its shape well when cooked, making it a great option for frying, grilling and slicing.

Tofu health benefits

Tofu isn't just a nutritious food that offers a rich source of protein for vegetarians, vegans and anyone looking to reduce their meat consumption. It also has plenty of nutrients that offer several health benefits [1].

Tofu is a high-quality, complete protein, which means that it contains all 9 essential amino acids, which support your overall health [2][4]. It's also rich in soy isoflavones, which are plant compounds with antioxidant properties.

It can help with weight management and weight loss, as the protein in tofu can assist with both satiety and muscle maintenance, making it a great low calorie meat alternative. It's also easy on the gut and good for digestive health, as it contains fibre and can help maintain healthy gut bacteria.

It's also a good source of calcium sulfate and magnesium, which can support bone health and bone formation.

Soy products like tofu also contain phytoestrogens, which can mimic the hormone oestrogen in the body. This can support hormonal balance, and potentially help to ease menopause symptoms — both physical and psychological symptoms, like hot flushes and mood swings.

How does tofu compare to other protein sources?

So we know that soy foods like tofu are a great source of plant-based protein, but how does it compare to other foods?

While the amount of protein in tofu varies depending on the type of tofu you're eating, it does tend to have less protein than animal-based proteins. For example, 100g of grilled chicken breast has around 30g of protein [3] compared to firm tofu, which has 10-15g of protein per 100g, or 4-8g of tofu for softer and silken varieties.

Similarly, 100g of grilled rump steak with no added fat contains around 32g of protein. Meanwhile, 100g of eggs (roughly two medium-sized eggs) will give you ~13g of protein, but they contain all the essential amino acids, as well as healthy fats, making them a good option for vegetarians, but not vegans.

As for plant-based proteins, tempeh edges out tofu, with around ~20g of protein per 100g serving, as it's denser than tofu varieties. On the other hand, tofu is higher in protein than lentils, which are high in fibre and iron but lower in amino acids and protein, with around 7g of protein per 100g serving [3].

Healthy ways of eating tofu

Whether you're vegetarian, vegan, or a meat-eater who just enjoys tofu, there are plenty of ways to include it in your diet and reap the nutritional benefits. As a versatile ingredient that absorbs flavours easily, there are plenty of ways to prepare tofu that can make it a delicious addition to your diet.

Firm or extra-firm tofu is a great addition to any stir fry, as it absorbs the flavours and complements the other ingredients. Try tossing it with a little soy sauce, garlic and ginger, before stir frying with veggies like capsicum, broccoli and carrots. Serve with brown rice, quinoa or cauliflower rice for a healthy, nutritious and filling meal.

You can also bake or air-fry firm tofu. Marinate tofu in tamari, lemon juice and spices of your choice before baking at 200°C for ~20 minutes, or air-fry at 180°C for 15 minutes for a crispy, oil-free option.

Grilled tofu can work as a great addition to salads, buddha bowls and wraps, or you can add either firm or soft tofu into miso soup, ramen or pho for an easy protein boost.

Tofu scramble is a popular option for breakfast, particularly for vegans and/or anyone with an egg allergy. Crumble the tofu and sauté with spices (turmeric, garlic powder and black salt are popular choices) and spinach, before serving on toast with a side of avocado.

Silken tofu is a great addition to smoothies, as it adds protein and creaminess. Try blending it with bananas, berries, nut butter and almond milk for a protein-rich drink.

Protein and weight loss

Sometimes it can be tricky navigating your diet on your own, especially if you’ve got a firm goal like losing weight or building lean muscle.

Juniper’s Weight Reset Programme can help. You’ll get expert support from a team of health pros, like dietitians who can guide you through your weight loss journey, including which proteins — and how much of them — to eat to achieve your goals.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss injections that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Plus, we have a team of expert dietitians and health coaches you can consult with, to help you work through any challenges you're experiencing during your weight management journey.

We help you make lifestyle and habit changes to help increase your fitness levels and promote eating a balanced diet by providing you with one-on-one health tracking and weekly check-ins with your clinician to track your biometric, mental and physical health, continuously making adjustments to your programme to suit your individual needs.

We’re in it with you for the long run; having helped thousands of women achieve 15-20% weight loss over one year. Once in the programme, you’ll have regular access to a team of health professionals who are here to listen, guide and help unlock a healthier you.