House Foods Organic Tofu: 14g Protein, Labelgrade A- (86/100)
A- 86 / 100 — Close to a whole food: organic soybeans, water, and two traditional coagulants. 14g of complete plant protein per 3 oz at 120 cal, zero sodium, almost no sugar. The only soft spots are modest per-100g protein density (tofu is mostly water) and low fiber. One of the cleanest panels on the site.
🛒 Buy on Amazon →The short answer
House Foods Organic Tofu delivers 14 g of complete plant protein for 120 calories in a 3 oz (85 g) serving — about 16.5 g per 100 g (USDA FDC 1851491). The ingredient panel is four words long: water, organic soybeans, calcium sulfate, glucono delta-lactone. It earns an A- (86/100) — one of the highest scores on this site — with a perfect 100/100 on sodium (literally 0 mg added) and near-perfect marks on sugar and saturated fat. The only things keeping it out of straight-A territory are inherent to what tofu is: protein density is only moderate because the block is roughly three-quarters water, and fiber is low because the bean’s pulp gets strained out during pressing.
What actually sets it apart
Tofu is one of the few plant proteins that doesn’t need a fortification list to call itself complete: soybeans carry all nine essential amino acids on their own, with a digestibility (PDCAAS) near 1.0 — the same tier as egg and dairy. That’s the headline most pea- and rice-protein products can only reach by blending. Two practical things make this block stand out:
- The coagulants are the only “additives,” and they earn their place. Calcium sulfate and glucono delta-lactone (GDL) are what curdle warm soy milk into tofu — the soy equivalent of rennet in cheese. Calcium sulfate also does double duty, supplying the 150 mg of calcium (about 12% DV) per serving. Neither is a filler or a preservative.
- Zero added sodium is genuinely unusual. Almost every packaged protein arrives pre-salted; this one ships at 0 mg, so you season from a clean baseline instead of fighting a brine. For anyone tracking sodium, that’s a real, rare advantage.
Why the A-
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B | 75 / 100 | 16.5 g per 100 g — strong for a whole-food-style protein, but tofu is ~72% water, which caps density below meat or isolates |
| Ingredient quality | A- | 86 / 100 | Four ingredients; the two “additives” are traditional coagulants, not chemicals of concern. About as clean as a packaged food gets |
| Saturated fat load | A | 94 / 100 | 1 g per serving — the 7 g of fat is mostly unsaturated soybean oil |
| Sodium load | A+ | 100 / 100 | 0 mg added — a genuine standout in the packaged-protein aisle |
| Sugar load | A+ | 99 / 100 | 1 g, naturally occurring from the soybeans; no added sugar |
| Fiber | D | 47 / 100 | ~2 g per serving — the fiber-rich okara (pulp) is strained out during pressing, so most of the bean’s fiber never reaches the block |
The fiber “D” is structural, not a formulation failure: tofu is the strained curd, so the pulp that carries the fiber is gone by design — though at ~2 g per serving it still beats chicken or eggs, which have none. The protein-density “B” is the same story told a different way: the water that keeps this at 120 calories is exactly what dilutes grams-per-100 g. Neither is a flaw you’d fix; they’re the cost of an unprocessed, low-calorie, very clean protein.
How it compares to plant-based meat
The other product in this exact package size is the Beyond Burger (8 oz / 226 g), and the contrast is the whole case for tofu:
| Product | Protein | Calories | Sodium | Ingredients | Labelgrade |
|---|---|---|---|---|---|
| House Foods Organic Tofu (per 3 oz / 85 g) | 14 g | 120 | 0 mg | 4 | A- (85) |
| Beyond Burger (per 113 g patty) | 20 g | 231 | 390 mg | 23 | B- (74) |
Beyond delivers more protein per piece and convincingly mimics ground beef — that’s its job. But it gets there with a 23-ingredient panel (pea + rice protein, canola and coconut oil, methylcellulose binder, beet-juice color) and 390 mg of sodium. Tofu hits 14 g of complete protein with four recognizable ingredients, half the calories, and no added sodium at all. If you want a meat-shaped burger, Beyond wins; if you want clean, flexible protein you build the flavor onto yourself, tofu wins, and the eleven-point Labelgrade gap reflects exactly that.
Making it work: press, then sear
Tofu’s reputation for blandness is really a technique problem, and two steps fix it:
- Press out the water. This is the organic block (calcium-sulfate-set), which holds together well but still ships wet. Wrap it in a towel, set a weighted plate or pan on top for 15–30 minutes, and pour off what comes out. Less internal water means it browns instead of steams and soaks up marinade like a sponge.
- Get a hard sear or a hot oven. Cube it, toss with a little oil and cornstarch, and pan-fry, air-fry, or roast hot until the edges are crisp and golden. The 0 mg sodium baseline means your marinade — soy sauce, miso, garlic, chili — lands cleanly without doubling up on salt. Crumbled, it stands in for ground meat in a scramble, chili, or stir-fry and carries 14 g of protein per 3 oz with it.
Firmness is the one variable to match to the dish: this organic block sits in the medium-firm range — sturdy enough to cube and sear, soft enough to crumble. For silky braises reach for soft/silken; for skewers or a meatier bite, House Foods’ extra-firm presses denser and reads a touch higher in protein per serving.
Scope
This page covers House Foods Organic Tofu in the 8 oz (226 g) tub, UPC 076371031103, as represented in USDA Branded Foods FDC 1851491. House Foods sells tofu across firmness levels (soft, medium-firm, firm, extra-firm) and in both organic and premium (non-organic) lines, in sizes from 8 oz up to 16 oz — protein and water content shift with firmness, so an extra-firm block reads denser than a soft one. We’ve left the Amazon link off rather than point to a firmness or size we can’t confirm matches this exact UPC; cross-reference the tub if you have allergies or specific macro targets.
Ingredients
Water, organic soybeans, calcium sulfate, glucono delta-lactone. (Verbatim from the USDA Branded Foods entry, FDC 1851491.)
Where to buy
Affiliate links — we may earn a commission at no extra cost to you. The Labelgrade score is independent of affiliate relationships. More.
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Quick Facts
Per serving · 3 oz (85 g)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (3 oz (85 g)) |
|---|---|
| Calories | 120 |
| Protein | 14g |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Trans Fat | 0g |
| Total Carbohydrates | 2g |
| Dietary Fiber | 2.04g |
| Total Sugars | 1g |
| Sodium | 0mg |
| Cholesterol | 0mg |
| Calcium | 150mg |
| Iron | 1.8mg |
| Potassium | 140mg |
Scope: This page applies specifically to House Foods Organic Tofu (8 oz (226 g)) · UPC 076371031103. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in House Foods Organic Tofu?
14 g of protein per 3 oz (85 g) serving (USDA FDC 1851491) — about 16.5 g per 100 g, and the full 8 oz tub holds roughly 37 g. It's also complete protein: soy supplies all nine essential amino acids, which is rare for a single plant food this minimally processed.
What's actually in this tofu?
Four things: water, organic soybeans, and two coagulants — calcium sulfate and glucono delta-lactone (GDL). The coagulants are what turn warm soy milk into curds; calcium sulfate also supplies the 150 mg of calcium per serving. There are no preservatives, oils, flavors, or fillers.
Is House Foods Organic Tofu keto-friendly?
Yes. Per 3 oz serving: 2 g total carbs, 1 g sugar, 14 g protein, 7 g fat. After subtracting 2 g of fiber, net carbs are effectively 0 g. It fits ketogenic and low-carb protocols comfortably, and the high water content keeps calories to 120.
Why is the sodium 0 mg?
Because nothing salty is added. Plain tofu is just curdled soy milk — no salt, no brine, no seasoning. That's rare for a packaged protein and a real advantage if you're watching sodium. You control every milligram of salt when you cook it.
Does the protein change with firmness — soft vs. firm vs. extra-firm?
Yes. This page is the values for House Foods Organic Tofu as sold in the 8 oz tub (FDC 1851491): 14 g protein, 120 cal per 3 oz. Firmer blocks have had more water pressed out, so an extra-firm tofu reads a few grams denser per serving and a soft/silken one reads lighter. The bean and coagulants are the same — only the water content moves.
Is the protein in tofu as good as meat?
For practical purposes, close. Soy is one of the few complete plant proteins, with a digestibility score (PDCAAS) near 1.0 — comparable to egg and dairy. Per 100 g, cooked chicken still has roughly twice the protein because tofu is ~72% water, but per calorie tofu is excellent and far lower in saturated fat.
Is House Foods Organic Tofu 'high in protein' under FDA rules?
Yes. 14 g per serving is 28% of the FDA's 50 g Daily Value, above the 20% threshold required for a 'high in protein' claim.