Lentils vs Tofu
Side-by-side nutrition comparison per serving. See which fits your goals better.
Lentils and tofu are the two most important plant proteins globally, and understanding their differences helps build better plant-based meals. Cooked lentils deliver 9.02g protein at 114 calories per 100g with 7.9g fiber and almost no fat. Firm tofu provides 17.3g protein at 144 calories with 8.72g fat and 2.3g fiber. Tofu has nearly double the protein; lentils have over triple the fiber.
Protein quality favors tofu — it is a complete protein with all essential amino acids balanced, while lentils are lower in methionine. However, lentils' massive fiber content provides gut health benefits, blood sugar regulation, and satiety that tofu does not approach. A meal built on lentils keeps you fuller for longer than one built on tofu.
Cost massively favors lentils. Dried lentils provide roughly four times more protein per dollar than tofu. They also store indefinitely as a dry pantry staple, while tofu requires refrigeration and has a limited shelf life. For budget-conscious plant-based eating, lentils are the foundation; tofu is the protein-dense supplement.
Pro tip
Build a two-tier plant protein strategy: lentil soup or dhal as the fiber-rich base, topped with crispy baked tofu cubes for protein density. This combination delivers 25g+ protein per serving with excellent fiber, covering the nutritional gaps each food leaves on its own.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Tofu
Best for low-carb
Tofu
Macro Comparison
Lentils: 100g (100g) | Tofu: 100g (100g)
114
Lentils
144
Tofu
9.02g
Lentils
17.3g
Tofu
19.5g
Lentils
2.78g
Tofu
0.38g
Lentils
8.72g
Tofu
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
32%
Lentils
48%
Tofu
Track what you eat automatically
Send a photo of your lentils or tofu meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Lentils | Tofu |
|---|---|---|
| Calories | 114 | 144 |
| Protein | 9g | 17.3g |
| Carbs | 19.5g | 2.8g |
| Fat | 0.4g | 8.7g |
| Fiber | 7.9g | 2.3g |
| Sugar | 1.8g | — |
| Sodium | 238mg | 14mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 1.26g |
| Potassium | 369mg | 237mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 1.5mg | 0.2mg |
| Calcium | 19mg | 683mg |
| Iron | 3.33mg | 2.66mg |
Which Should You Choose?
For weight loss
Choose Lentils. With 114 calories and 9.02g 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 — 8.3g more than Lentils.
For low-carb diets
Choose Tofu with 2.78g carbs per serving.
Maximizing plant protein on a budget requires combining affordable staples like lentils with protein-dense options like tofu. Sunn tracks the total protein from these combinations so your plant-based meals register their full nutritional value.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Lentils or Tofu better for weight loss?
For weight loss, Lentils is the better choice. Lentils has 114 calories and 9.02g 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, Lentils or Tofu?
Tofu has more protein per serving. Lentils provides 9.02g and Tofu provides 17.3g of protein.
Can I eat both lentils and tofu together?
Yes! Combining lentils and tofu gives you 258 calories and 26.32g protein. This combination can work well as part of a balanced meal.