Plant · soy
Tofu (firm)
Tofu (firm) provides 17 g of protein per 100 g (17 g per typical serving).
17gprotein / 100 g
- Per serving
- 17 g (1/2 block · 100 g)
- Calories
- 144 kcal / 100 g
- Protein density
- 11.8 g / 100 kcal
PDCAAS
0.91
Scale 0–1 (capped at 1.0)
DIAAS
86%
High quality
Leucine
1.3 g
1.3 g per serving
Digestion
Medium
Best: Anytime
Limiting amino acid
Methionine
Pair it to complete the profile
Nutrition per 100 g
- Protein 17 g 42% kcal
- Fat 9 g 51% kcal
- Carbs 2.8 g 7% kcal
| Calories | 144 kcal |
|---|---|
| Leucine | 1,300 mg (7.6% of protein) |
| Lysine | 1,100 mg |
| Typical serving | 1/2 block (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1/2 block) = 1.3 g leucine
About 1.9 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Rice, oats or whole-grain breadGrains supply the methionine legumes and fruits lack.
- Sesame, sunflower or hemp seedsSeeds are rich in sulfur amino acids.
- Eggs or dairy (if vegetarian)Complete proteins fill every gap.
Cost & footprint
- Cost per gram of protein
- $0.022
- Cost for 30 g protein
- ≈ $0.66
- Carbon footprint
- 3.2 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.