How much tofu, extra-firm to hit 30 g of protein?
You’d need about
158 g
roughly 5.6 oz · 229 kcalTofu, extra-firm is a solid protein source. You'd need roughly 158 g (5.6 oz) to hit 30 g of protein — a reasonable portion that fits into most meals.
19 gprotein / 100 g
145kcal / 100 g
13.1 gprotein / 100 kcal
How much tofu, extra-firm for different protein targets
| Protein target | Tofu, extra-firm | In ounces |
|---|---|---|
| 15 g | 79 g | 2.8 oz |
| 20 g | 105 g | 3.7 oz |
| 25 g | 132 g | 4.6 oz |
| 30 g | 158 g | 5.6 oz |
| 40 g | 210 g | 7.4 oz |
| 50 g | 265 g | 9.3 oz |
Want this for your own target and today’s remaining protein?
Try it in the Protein-Per-Bite toolRelated foods
Questions
- How much tofu, extra-firm do I need for 30 g of protein?
- About 158 g — roughly 5.6 oz — of tofu, extra-firm provides 30 g of protein, based on its 19 g of protein per 100 g.
- How much protein is in tofu, extra-firm?
- Tofu, extra-firm has about 19 g of protein per 100 g, at roughly 145 kcal per 100 g.
- Is tofu, extra-firm a good way to hit protein goals on a GLP-1?
- Yes — tofu, extra-firm is protein-dense, so a modest portion goes a long way when your appetite is reduced.
Figures are approximate estimates per 100 g and vary by brand, cut, and preparation. This is general information, not medical or nutritional advice. See our Medical Disclaimer.