Tofu vs Salmon
Complete nutrition comparison per 100g serving
Which is Healthier?
Tofu is generally healthier
Tofu comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (76 vs 208), more fiber (1.2g vs 0g), less sugar (0g vs 0g), less sodium (7mg vs 75mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tofu
76 kcal
More Protein
Salmon
25g
More Fiber
Tofu
1.2g
Less Sugar
Tofu
0g
Visual Comparison
Caloriesper 100g
Tofu
76
Salmon
208
Proteinper 100g
Tofu
15g
Salmon
25g
Carbohydratesper 100g
Tofu
1.9g
Salmon
0g
Fatper 100g
Tofu
4.8g
Salmon
13g
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
Salmon
Per 100g:208 calories
Per cup (150g):312 calories
Per serving (85g):177 calories
Diet Compatibility
Tofu
Low-CarbHigh-ProteinLow-CalorieVeganVegetarianPaleoLow-Sodium
Salmon
KetoLow-CarbHigh-ProteinPaleoLow-Sodium
When to Choose Tofu
- ✓Lower in calories (76 vs 208)
- ✓More fiber (1.2g vs 0g)
- ✓Less sugar (0g vs 0g)
- ✓Lower sodium (7mg vs 75mg)
Common Uses
Main dishesMeal prepGrillingHigh-protein meals
When to Choose Salmon
- ✓Higher in protein (25g vs 15g)
- ✓Lower in carbs (0g vs 1.9g)
Common Uses
Main dishesMeal prepGrillingHigh-protein meals