Silken tofu vs Tofu (firm)
Both count toward 30 plants a week.
| Silken tofu | Tofu (firm) | |
|---|---|---|
| Protein · per 100 g | 6.9 g | 17.3 g |
| Carbs · per 100 g | 2.4 g | 2.8 g |
| Fat · per 100 g | 2.7 g | 8.7 g |
| Fiber · per 100 g | 0.1 g | 2.3 g |
| Energy · per 100 g | 62.0 kcal | 144.0 kcal |
| Protein · per 100 kcal | 11.1 g | 12.0 g |
| To hit 30 g protein | 435 g · 270 kcal | 174 g · 250 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Tofu (firm) delivers 1.1× the protein per calorie of Silken tofu (12.0 g vs 11.1 g per 100 kcal).
More protein / 100 g: TofuMore fiber / 100 g: TofuLighter per 100 g: Silken tofuSmaller 30 g portion: Tofu
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.