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37 complete food profiles

Plant proteins nutrition facts.

Tofu, tempeh, and plant-based meat. Choose a nutrient, set a fair comparison basis, and add the constraints that matter to you.

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Constraints apply per 100 g. Missing values are excluded when a constraint needs them.

37 qualifying foods · high protein foodsper 100 g · weight-based records
FoodProteinCaloriesProteinFiberAmount
Tofu, dried-frozen (koyadofu)USDA SR Legacy52.5 g47752.5 g7.2 g100 g
Tofu, dried-frozen (koyadofu), prepared with calcium sulfateUSDA SR Legacy52.4 g47052.4 g1.2 g100 g
TempehUSDA SR Legacy20.3 g19220.3 g—100 g
Tempeh, cookedUSDA SR Legacy19.9 g19519.9 g—100 g
Tofu, friedUSDA SR Legacy18.8 g27018.8 g3.9 g100 g
Tofu, fried, prepared with calcium sulfateUSDA SR Legacy18.8 g27018.8 g3.9 g100 g
Tofu, raw, firm, prepared with calcium sulfateUSDA SR Legacy17.3 g14417.3 g2.3 g100 g
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmUSDA SR Legacy13.2 g11513.2 g1.2 g100 g
Tofu, hard, prepared with nigariUSDA SR Legacy12.7 g14512.7 g0.6 g100 g
Vitasoy USA, Organic Nasoya Super Firm Cubed TofuUSDA SR Legacy12.4 g11812.4 g2 g100 g
HOUSE FOODS Premium Firm TofuUSDA SR Legacy10.9 g8510.9 g0.9 g100 g
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmUSDA SR Legacy10.2 g9210.2 g1 g100 g
Vitasoy USA, Organic Nasoya Extra Firm TofuUSDA SR Legacy10.1 g9810.1 g1.3 g100 g
Vitasoy USA Azumaya, Extra Firm TofuUSDA SR Legacy10.1 g8810.1 g0.9 g100 g
Tofu, extra firm, prepared with nigariUSDA SR Legacy10 g8310 g1 g100 g
DIGIORNO Frozen Pizza - Meatless Monday Sausage Supreme Pizza - Hand Tossed Style Crust Pizza with Plant Based MeatDigiorno9.5 g1969.5 g1.4 g100 g
Vitasoy USA Organic Nasoya, Tofu Plus FirmUSDA SR Legacy9.2 g749.2 g0.8 g100 g
Vitasoy USA Azumaya, Firm TofuUSDA SR Legacy9.1 g809.1 g0.6 g100 g
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)USDA SR Legacy9 g789 g0.9 g100 g
Tofu, salted and fermented (fuyu)USDA SR Legacy8.9 g1168.9 g—100 g
Vitasoy USA, Organic Nasoya Firm TofuUSDA SR Legacy8.9 g848.9 g0.8 g100 g
Vitasoy USA Organic Nasoya, Soft TofuUSDA SR Legacy8.8 g708.8 g0.6 g100 g
Vitasoy USA, Nasoya Lite Firm TofuUSDA SR Legacy8.3 g548.3 g0.6 g100 g
Vitasoy USA Nasoya, Lite Silken TofuUSDA SR Legacy8.2 g438.2 g—100 g
Tofu, salted and fermented (fuyu), prepared with calcium sulfateUSDA SR Legacy8.2 g1168.2 g—100 g
Tofu, raw, regular, prepared with calcium sulfateUSDA SR Legacy8.1 g768.1 g0.3 g100 g
MORI-NU, Tofu, silken, extra firmUSDA SR Legacy7.4 g557.4 g0.1 g100 g
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)USDA SR Legacy7.2 g617.2 g0.2 g100 g
MORI-NU, Tofu, silken, lite extra firmUSDA SR Legacy7 g387 g0 g100 g
MORI-NU, Tofu, silken, firmUSDA SR Legacy6.9 g626.9 g0.1 g100 g
HOUSE FOODS Premium Soft TofuUSDA SR Legacy6.4 g596.4 g0.8 g100 g
MORI-NU, Tofu, silken, lite firmUSDA SR Legacy6.3 g376.3 g0 g100 g
Mayonnaise, made with tofuUSDA SR Legacy6 g3226 g1.1 g100 g
Vitasoy USA Azumaya, Silken TofuUSDA SR Legacy4.8 g434.8 g0.2 g100 g
Vitasoy USA, Organic Nasoya Silken TofuUSDA SR Legacy4.8 g474.8 g0.3 g100 g
MORI-NU, Tofu, silken, softUSDA SR Legacy4.8 g554.8 g0.1 g100 g
Tofu yogurtUSDA SR Legacy3.5 g943.5 g0.2 g100 g

Rankings compare reported nutrients, without a universal health score. Per 100 g uses weight records. Equal calories and source servings can include volume records; each amount retains its source unit.

Put familiar foods side by side.

Tofu vs. Chicken breastCompare portions, protein, calories and moreTofu vs. TempehCompare portions, protein, calories and more
A look inside this category

The data behind the choices.

The weight-based comparison includes 36 reference records and 1 branded records. These count distinct source profiles, not a representative sample of every product sold.

Average reported protein
12.2 g per 100 g, across these records
Fiber coverage
32 of 37 records
Sodium coverage
37 of 37 records