Egg vs Tofu
Side-by-side nutrition comparison per serving. See which fits your goals better.
Eggs and tofu are both versatile, affordable proteins that form the backbone of countless recipes worldwide. A whole egg delivers 12.6g protein at 143 calories with 9.51g fat. Firm tofu provides 17.3g protein at 144 calories with 8.72g fat. Remarkably, tofu has more protein than an egg for virtually the same calories — a fact that surprises most people.
Eggs' micronutrient density is their trump card: choline, vitamin D, B12, vitamin A, and lutein packed into a single food. Tofu cannot match this breadth but brings isoflavones, calcium (in calcium-set varieties), and iron. For strict vegetarians and vegans, tofu covers protein needs that eggs fill for omnivores, though the micronutrient gap requires attention.
The breakfast battle is particularly relevant. Scrambled tofu has become the go-to plant-based substitute for scrambled eggs, and when seasoned with turmeric, nutritional yeast, and black salt (kala namak), it closely mimics the color, flavor, and texture of eggs. Nutritionally, a scrambled tofu serving delivers comparable protein with less cholesterol and more calcium.
Pro tip
Make scrambled tofu by crumbling firm tofu in a skillet with a pinch of turmeric for color, a tablespoon of nutritional yeast for cheesy flavor, and black salt for an eggy sulfur taste. Cook for 5 minutes until heated through. It is surprisingly convincing and delivers more protein per calorie than eggs.
Quick Verdict
Best for weight loss
Egg
Best for muscle gain
Tofu
Best for low-carb
Egg
Macro Comparison
Egg: 100g (100g) | Tofu: 100g (100g)
143
Egg
144
Tofu
12.6g
Egg
17.3g
Tofu
0.72g
Egg
2.78g
Tofu
9.51g
Egg
8.72g
Tofu
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
35%
Egg
48%
Tofu
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| Nutrient | Egg | Tofu |
|---|---|---|
| Calories | 143 | 144 |
| Protein | 12.6g | 17.3g |
| Carbs | 0.7g | 2.8g |
| Fat | 9.5g | 8.7g |
| Fiber | 0g | 2.3g |
| Sugar | 0.37g | — |
| Sodium | 142mg | 14mg |
| Cholesterol | 372mg | 0mg |
| Saturated Fat | 3.13g | 1.26g |
| Potassium | 138mg | 237mg |
| Vitamin A | 160mcg | — |
| Vitamin C | 0mg | 0.2mg |
| Calcium | 56mg | 683mg |
| Iron | 1.75mg | 2.66mg |
Which Should You Choose?
For weight loss
Choose Egg. With 143 calories and 12.6g 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 — 4.7g more than Egg.
For low-carb diets
Choose Egg with 0.72g carbs per serving.
Whether you eat eggs, tofu, or both, knowing exactly how much protein each delivers helps you plan meals confidently. Sunn tracks both animal and plant proteins equally well so your daily targets stay on track.
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Take the free quizCommon Questions
Is Egg or Tofu better for weight loss?
For weight loss, Egg is the better choice. Egg has 143 calories and 12.6g 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, Egg or Tofu?
Tofu has more protein per serving. Egg provides 12.6g and Tofu provides 17.3g of protein.
Can I eat both egg and tofu together?
Yes! Combining egg and tofu gives you 287 calories and 29.9g protein. This combination can work well as part of a balanced meal.