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For high protein cubes or slices:

As with other things, it is all about how firm it is.

A meal using super firm will give you 15-40 grams fairly easily. Sprouted tofu is better for digesting if you can find it.

Use super firm in a plastic bag not the white tray. You can buy this at any health food store and some markets. No pressing the water out needed. This tofu is mega firm. Water is low-so protein is high

2nd Option: Extra firm in the tray. Not quite as firm. More water-so protein is about 1/3 less. Squeezing the tofu needed (keep reading). This works in a pinch in an understocked store, but why pay for water instead of more tofu protein?

For scrambled Tofu or eggless Salad:

You need something more like the firmness of scrambled eggs to make the tofu version. Buy extra firm in the white tray. You will need to squeeze out much of the water with your hands or a paper towel/cheesecloth. Pressing it with a spatula when you heat it will cook out more water- this is why I never take time to let it drain before cooking.

For pudding or cheesecake:

Why are you eating pudding? It better be a rare treat. Use the firm tofu. Anything softer is useless and gross.