Tofu provides 17 g protein per 100 g with a DIAAS of ~0.90. A meta-analysis of 17 RCTs (Reid-McCann et al., Nutr Rev 2025) found no difference between soy and milk protein for muscle mass (SMD = −0.02, P = 0.80). Its calcium content (350 mg/100 g in calcium-set varieties) rivals dairy milk.
How should I track Tofu?
Tofu is high in iron. Plant-based foods like Tofu often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
