Egg vs Tofu: Nutrition Comparison
A detailed side-by-side comparison of egg and tofu, including calories, macronutrients, and which is better for your dietary goals.
Calorie & Macro Comparison
When comparing egg and tofu per serving, egg contains 72 fewer calories (50% less). Here is how they stack up across all major nutrients:
| Nutrient | Egg (1 large (50g)) | Tofu (1/2 cup (126g)) | Winner |
|---|---|---|---|
| Calories | 72 | 144 | Egg Lower |
| Protein | 6.3g | 15.0g | Tofu More |
| Carbs | 0.4g | 3.5g | Egg Lower |
| Fat | 5.0g | 9.0g | Egg Lower |
| Fiber | 0.0g | 2.3g | Tofu More |
Per 100g Comparison
Comparing per 100 grams gives a standardized view that accounts for different serving sizes. This is especially useful when deciding how much of each food to include in your meals.
| Per 100g | Egg | Tofu |
|---|---|---|
| Calories | 144.0 | 114.3 |
| Protein | 12.6g | 11.9g |
| Carbs | 0.8g | 2.8g |
| Fat | 10.0g | 7.1g |
| Fiber | 0.0g | 1.8g |
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Visual Comparison
See how egg and tofu compare at a glance with these charts:
Which Is Better For...
Weight Loss Tofu
Tofu wins for weight loss with a better overall calorie-to-nutrient ratio. When trying to lose weight, choosing foods with fewer calories and more fiber helps you stay full longer without consuming excess energy. Egg has 72 calories per serving with 0.0g of fiber, making it a solid option for anyone watching their calorie intake. That said, both foods can fit into a weight loss diet when portioned correctly.
Muscle Building Tofu
Tofu is the better choice for muscle building with 15.0g of protein per serving compared to 6.3g. Protein is the primary macronutrient responsible for muscle repair and growth. To maximize muscle protein synthesis, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Pairing your protein source with resistance training is essential for the best results. Both egg and tofu can contribute to your daily protein target as part of a balanced diet.
Low-Carb / Keto Egg
Egg is more suitable for low-carb diets with only 0.4g of carbs per serving versus 3.5g. On a standard ketogenic diet, you aim for 20 to 50 grams of net carbs per day. Choosing the lower-carb option lets you stay within your carb budget while still enjoying the other nutritional benefits. Keep in mind that net carbs equal total carbs minus fiber, so a food with high fiber relative to its total carbs is even more keto-friendly.
Key Takeaways
Both egg and tofu have their place in a healthy diet. Here is a quick summary to help you decide:
- ✓ Egg has 72 calories, 6.3g protein, 0.4g carbs, and 5.0g fat per 1 large (50g).
- ✓ Tofu has 144 calories, 15.0g protein, 3.5g carbs, and 9.0g fat per 1/2 cup (126g).
- ✓ For weight loss, tofu has the edge.
- ✓ For muscle building, tofu provides more protein.
- ✓ For low-carb diets, egg is the better pick.
The best food is the one that fits your personal goals, preferences, and overall meal plan. Use the Calory app to track both foods and see how they fit into your daily targets.
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