Tofu
Good Protein½ cup firm tofu (126 g) per serving.
Macro breakdown
Tips to maximize protein
Pairs well with
Meals with Tofu
See all meals →Tofu Scramble with Avocado and Hemp
15mSavory tofu scramble with fresh spinach, creamy avocado, and protein-packed hemp hearts. Vegan and dairy-free with 46g protein.
Tofu Berry Smoothie
5mBlended tofu smoothie with raspberries, chia seeds, and hemp hearts. Vegan power smoothie with 33g protein.
Tofu and Edamame Quinoa Bowl
10mVegan power bowl with tofu, edamame, and quinoa. Meal prep friendly with 48g protein and 16g fiber.
Chickpea Tofu Spinach Skillet
15mSauteed chickpeas and tofu with fresh spinach. Vegan skillet breakfast with 38g protein and 17g fiber.
Tofu Chickpea Avocado Wrap
15mProtein-packed wrap filling with tofu, chickpeas, and avocado. Vegan with 40g protein.
Quinoa Black Bean Tofu Avocado Bowl
15mTriple protein bowl with quinoa, black beans, and tofu. Vegan bowl with 48g protein and 33g fiber.
Frequently Asked Questions
Tofu contains 21.8g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 12.0 (grams of protein per 100 calories).
You need approximately 1.4 servings of Tofu to reach 30g of protein, which would provide about 249 calories. This makes it easy to hit your protein target with a reasonable portion.
Tofu provides 21.8g of protein for 181 calories, giving it a calorie cost of 8.3 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.
Tofu contains 2.9g of fiber per serving. This provides a moderate amount of fiber to support digestive health.
Tofu contains most essential amino acids but is typically low in methionine. Pairing with grains like rice, quinoa, or whole wheat creates a complete protein. You don't need to eat them in the same meal-throughout the day works fine.
Nutrition data sourced from USDA FoodData Central.
Last verified: 2025-02-16