How much tofu for 30 g of protein?
About 250 kcal of tofu gets you there.
174 gfor 30 g protein
250 kcalthose grams cost
17.3 gprotein per 100 g
#37of 233 foods by protein per calorie · full ranking
| Target | Tofu (firm) | Calories |
|---|---|---|
| 20 g protein | 116 g | 167 kcal |
| 25 g protein | 145 g | 208 kcal |
| 30 g protein | 174 g | 250 kcal |
| 35 g protein | 203 g | 292 kcal |
| 40 g protein | 232 g | 334 kcal |
Common questions
How much tofu do I need for 30 g of protein?
174 g of Tofu (firm), which carries about 250 kcal. Tofu holds 17.3 g protein per 100 g.
Why does the same 30 g cost different calories across foods?
Because protein density differs. The comparison pages on this site show the same math across foods, so you can see which sources deliver protein cheapest in calories.
Method
Grams = target ÷ (g protein per 100 g) × 100, USDA FoodData Central base values, cooked weights where cooking applies.