How much protein is in 4 oz of tofu, firm?

A 4 oz (113g) serving of tofu, firm provides 17.9g of protein and 163 calories, along with 4.9g of carbohydrates and 9.9g of fat.

How much tofu, firm do I need to get 30g of protein?

To get 30 grams of protein from tofu, firm, you need 6.7 oz (190 grams), which contains approximately 274 calories.

100 grams of tofu, firm contains 15.8g of protein (144 kcal). One full pound (16 oz / 454g) contains 71.7g of protein (653 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 17.9g Protein (163 kcal)

To hit 30g of protein from tofu, firm, measure 6.7 oz (190 g) for ~274 calories.

Per 4 oz (113g US)

17.9g P

163 kcal · 4.9g C · 9.9g F

Per 100 Grams

15.8g P

144 kcal · 4.3g C · 8.7g F

Per 1 Pound (16 oz)

71.7g P

653 kcal total

30g Protein Portion

6.7 oz

190g · 274 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	4.5 oz	127 g	183 kcal	5.5g C · 11g F
30g Protein	6.7 oz	190 g	274 kcal	8.2g C · 16.5g F
40g Protein	8.9 oz	253 g	364 kcal	10.9g C · 22g F
50g Protein	11.1 oz	316 g	455 kcal	13.6g C · 27.5g F