Track Protein

Protein sources/Firm tofu

Soy · Plant-based

Protein in
firm tofu.

200 g tofu, before cooking provides approximately 16.2 g of protein. Here’s how the serving, amino acid profile, and cost compare.

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Example serving16.2 g protein200 g tofu, before cooking
Per 100 g8.1 g protein76 kcal · same preparation state
Cost / 25 g protein$1.84CAD · dated Canadian example

Protein completeness

All nine recorded.

All nine recorded

Calcium-sulphate medium-firm/firm tofu. Water content makes brands vary widely. Soy quality depends on processing; no product score.

Amino acid presence and digestibility are different questions. We don’t assign a laboratory quality score to this food.

How to read protein quality

Use the same food state.

The nutrition record describes tofu, regular, medium firm or firm (prepared with calcium sulphate). Raw, cooked, dry, and drained weights are different; use the state shown when comparing a portion.

Common allergens: soy. Check your package.

The price example

A useful starting point,
not a live quote.

Sunrise firm tofu, 500 g; listing was out of stock. Prices and availability vary by store; excludes delivery and fees.

CNF 3418 calcium-sulphate firm tofu, 8.08 g/100 g before cooking; ingredient match, but not a verified label. Water content causes substantial brand differences.

Walmart Canada · Mississauga, Ontario · October 7, 2026 · Delivery, taxes, and fees excluded.

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Sources for this food

Food data and references checked October 7, 2026. Values are generic food averages, not a verified label for every brand.

Keep comparing.

Tempeh20.3 g / 100 gAll nine recordedEdamame11.9 g / 100 gAll nine recordedLentils9 g / 100 gVariety matters