Chickpeas vs Tofu

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Tofu

Best for muscle gain

Tofu

Best for low-carb

Tofu

Macro Comparison

Chickpeas: 100g (100g) | Tofu: 100g (100g)

CaloriesLower is better for weight loss

164

Chickpeas

144

Tofu

ProteinHigher supports muscle growth

8.86g

Chickpeas

17.3g

Tofu

CarbsLower for low-carb diets

27.4g

Chickpeas

2.78g

Tofu

FatLower for calorie control

2.59g

Chickpeas

8.72g

Tofu

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

22%

Chickpeas

48%

Tofu

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Per 100g Comparison

Nutrient	Chickpeas	Tofu
Calories	164	144
Protein	8.9g	17.3g
Carbs	27.4g	2.8g
Fat	2.6g	8.7g
Fiber	7.6g	2.3g
Sugar	4.8g	—
Sodium	243mg	14mg
Cholesterol	0mg	0mg
Saturated Fat	0.27g	1.26g
Potassium	291mg	237mg
Vitamin A	1mcg	—
Vitamin C	1.3mg	0.2mg
Calcium	49mg	683mg
Iron	2.89mg	2.66mg

Which Should You Choose?

For weight loss

Choose Tofu. With 144 calories and 17.3g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Tofu. Tofu delivers 17.3g protein per serving — 8.4g more than Chickpeas.

For low-carb diets

Choose Tofu with 2.78g carbs per serving.

Full Chickpeas nutrition facts →Full Tofu nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Chickpeas or Tofu better for weight loss?

For weight loss, Tofu is the better choice. Chickpeas has 164 calories and 8.86g protein per serving, while Tofu has 144 calories and 17.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Chickpeas or Tofu?

Tofu has more protein per serving. Chickpeas provides 8.86g and Tofu provides 17.3g of protein.

Can I eat both chickpeas and tofu together?

Yes! Combining chickpeas and tofu gives you 308 calories and 26.16g protein. This combination can work well as part of a balanced meal.

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