Tofu vs Anchovies, canned in olive oil
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Tofu
Best for muscle gain
Anchovies, canned in olive oil
Best for low-carb
Anchovies, canned in olive oil
Macro Comparison
Tofu: 100g (100g) | Anchovies, canned in olive oil: 100g (100g)
144
Tofu
210
Anchovies, canned in olive oil
17.3g
Tofu
26.9g
Anchovies, canned in olive oil
2.78g
Tofu
2.41g
Anchovies, canned in olive oil
8.72g
Tofu
9.85g
Anchovies, canned in olive oil
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
48%
Tofu
51%
Anchovies, canned in olive oil
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| Nutrient | Tofu | Anchovies, canned in olive oil |
|---|---|---|
| Calories | 144 | 210 |
| Protein | 17.3g | 26.9g |
| Carbs | 2.8g | 2.4g |
| Fat | 8.7g | 9.8g |
| Fiber | 2.3g | — |
| Sugar | — | — |
| Sodium | 14mg | 5400mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 1.26g | — |
| Potassium | 237mg | 298mg |
| Vitamin A | — | — |
| Vitamin C | 0.2mg | — |
| Calcium | 683mg | 240mg |
| Iron | 2.66mg | 2.69mg |
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 Anchovies, canned in olive oil. Anchovies, canned in olive oil delivers 26.9g protein per serving — 9.6g more than Tofu.
For low-carb diets
Choose Anchovies, canned in olive oil with 2.41g carbs per serving.
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Take the free quizCommon Questions
Is Tofu or Anchovies, canned in olive oil better for weight loss?
For weight loss, Tofu is the better choice. Tofu has 144 calories and 17.3g protein per serving, while Anchovies, canned in olive oil has 210 calories and 26.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Tofu or Anchovies, canned in olive oil?
Anchovies, canned in olive oil has more protein per serving. Tofu provides 17.3g and Anchovies, canned in olive oil provides 26.9g of protein.
Can I eat both tofu and anchovies, canned in olive oil together?
Yes! Combining tofu and anchovies, canned in olive oil gives you 354 calories and 44.2g protein. This combination can work well as part of a balanced meal.