Tofu vs Egg
Complete nutrition comparison per 100g serving
Which is Healthier?
Tofu is generally healthier
Tofu comes out ahead in this comparison, winning in 5 out of 5 key nutritional categories. It has fewer calories (76 vs 155), more protein (15g vs 13g), more fiber (1.2g vs 0g), less sugar (0g vs 1.1g), less sodium (7mg vs 124mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tofu
76 kcal
More Protein
Tofu
15g
More Fiber
Tofu
1.2g
Less Sugar
Tofu
0g
Visual Comparison
Caloriesper 100g
Tofu
76
Egg
155
Proteinper 100g
Tofu
15g
Egg
13g
Carbohydratesper 100g
Tofu
1.9g
Egg
1.1g
Fatper 100g
Tofu
4.8g
Egg
11g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Tofu
Per 100g:76 calories
Per cup (150g):114 calories
Per serving (85g):65 calories
Egg
Per 100g:155 calories
Per cup (150g):233 calories
Per serving (85g):132 calories
Diet Compatibility
Tofu
Low-CarbHigh-ProteinLow-CalorieVeganVegetarianPaleoLow-Sodium
Egg
KetoLow-CarbVegetarianPaleoLow-Sodium
When to Choose Tofu
- ✓Lower in calories (76 vs 155)
- ✓Higher in protein (15g vs 13g)
- ✓More fiber (1.2g vs 0g)
- ✓Less sugar (0g vs 1.1g)
- ✓Lower sodium (7mg vs 124mg)
Common Uses
Main dishesMeal prepGrillingHigh-protein meals
When to Choose Egg
- ✓Lower in carbs (1.1g vs 1.9g)
Common Uses
Main dishesMeal prepGrillingHigh-protein meals