Tofu vs. Pressed Tofu vs. Yuba: Which Has More Protein? A Quick Comparison

Water Content Determines Protein Density

Making soy products is mostly a matter of dehydrating and pressing — the less water that remains, the more concentrated the protein becomes per gram. That's why 100 grams of pressed tofu feels so much more substantial than 100 grams of soft tofu, and why it usually costs more too: it takes more raw soybeans to produce the same weight.

Comparing Common Soy Products (per 100 grams)

• Soft tofu (southern-style): about 5-6 grams protein, high water content, silky texture
• Firm tofu (northern-style): about 8-12 grams protein, good for pan-frying, stir-frying, and braising
• Pressed tofu: about 15-20 grams protein, portable and keeps well
• Dried yuba: about 44-50 grams protein, the most protein-dense soy product of all
• Vegetarian "chicken" and fried tofu skin: about 17-20 grams protein, but absorbs a lot of oil, so watch total calories
• Silken tofu: about 4-5 grams protein, extremely smooth texture but comparatively diluted

Practical Tips

If you're watching portion size but still want to hit your protein target, pressed tofu and dried yuba are the more efficient choices. If you're after low-calorie, high-volume fullness instead, soft tofu and firm tofu are better suited to that. Day to day, combining both lets you eat a satisfying amount without overshooting your calorie budget — and when shopping, check the ingredient list for the type of coagulant used and whether oil has been added.