Egg vs Tofu: which is healthier?

Per 100g, Egg has 143 calories, 12.6g protein, 0g fiber, and 9.5g fat, while Tofu has 92 calories, 9.2g protein, 0.4g fiber, and 4.8g fat. Tofu is the lighter choice, while Egg delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Egg or Tofu?

Per 100g, Egg has 143 calories and Tofu has 92 calories, a difference of 51 calories. In practical terms, 1 large egg (72 calories) of egg compares with 3 oz firm tofu (78 calories) of tofu.

Which has more protein, Egg or Tofu?

Egg leads on protein with 12.6g per 100g; the gap is 3.4g per 100g (Egg 12.6g vs Tofu 9.2g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Egg or Tofu?

Egg has 0.7g of carbs per 100g compared to 2.3g in Tofu, making Egg the easier fit for low-carb or keto plans. Fiber is 0g vs 0.4g per 100g, which also affects net carbs.

Can I substitute Egg for Tofu?

Often, yes. Swapping tofu for egg shifts your meal by about 51 calories and 3.4g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Egg

Tofu

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Egg vs Tofu

Tofu

Wins in 5 of 6 categories

Compare Egg and Tofu calories, protein, and nutrition. See which fits 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

Source: USDA FoodData Central. Egg: FDC 171287 · Tofu: FDC 172475.

When to Choose Each

Choose Egg when:

You need more protein (12.6g vs 9.2g per 100g)
A typical portion is 1 large egg (72 calories)

See full Egg nutrition

Choose Tofu when:

You're cutting calories (92 vs 143 per 100g)
A typical portion is 3 oz firm tofu (78 calories)

See full Tofu nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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