Is tofu a good source of protein?
Why tofu is one of the best plant proteins, what "complete protein" means, and how to get more protein out of every block.
Yes. Tofu is one of the most useful plant proteins there is, which is why it's a staple for vegans, vegetarians and anyone cutting down on meat.
Tofu is a complete protein
Your body needs nine essential amino acids that it can't make itself. Soya contains all nine, so tofu counts as a complete protein, like meat, eggs and dairy. Many other plant foods are low in at least one of them.
How much protein is in tofu?
It depends on how firm the tofu is. The more water that's pressed out, the more protein is left in every gram. Silken tofu has the least, extra-firm the most.
Here's how our blocks compare, per 100g:
| Tofu | Protein | Energy |
|---|---|---|
| Protein | 23g | 165kcal |
| Original (Firm) | 17g | 145kcal |
| ToF*sh | 17g | 152kcal |
Our Protein block has over a third more protein than our Original.
Amino acids in our Protein block
100g of our Protein block gives you all nine essential amino acids. That's at least half of an adult's daily need for every one of them, and all of the phenylalanine. The full breakdown is on the Protein tofu page.
What else is in tofu?
Tofu is naturally low in saturated fat and contains no cholesterol. Depending on the coagulant used, it can also be a source of minerals such as magnesium or calcium.
Easy ways to eat more tofu
- Breakfast: a tofu scramble instead of eggs.
- Lunch: cubes of baked tofu in a salad or grain bowl.
- Dinner: crispy tofu in a stir-fry, curry or noodles.
- Meal prep: bake a whole block on Sunday and use it all week.
Find ideas in our recipes.