Is Egg or Tofu healthier?

Both Egg and Tofu can be part of a healthy diet. Tofu has fewer calories per 100g (92 vs 143). Egg has more protein.

Which has more calories, Egg or Tofu?

Per 100g, Egg has 143 calories and Tofu has 92 calories. Tofu is the lower-calorie option.

Can I substitute Egg for Tofu?

Yes, Egg and Tofu can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Egg

Tofu

All Comparisons

Egg vs Tofu

Tofu

Wins in 5 of 6 categories

Compare Egg and Tofu calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Egg has 143 calories vs Tofu's 92. Egg has more protein (12.6g vs 9.2g); Tofu has less fat (4.8g vs 9.5g).

Sources: Egg (FDC 171287) · Tofu (FDC 172475)

Nutrition Comparison (per 100g)

Nutrient	Egg		Tofu
Calories	143	vs	92
Protein	12.6g	vs	9.2g
Carbs	0.7g	vs	2.3g
Fat	9.5g	vs	4.8g
Fiber	0g	vs	0.4g
Sodium	142mg	vs	14mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Egg when:

Calories aren't your main concern
You want more protein

See full Egg nutrition

Choose Tofu when:

You want fewer calories
You prefer the taste of Tofu

See full Tofu nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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