Tofu vs Turkey

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

Quick Verdict

Best for weight loss

Turkey

Best for muscle gain

Turkey

Best for low-carb

Turkey

Macro Comparison

Tofu: 100g (100g)  |  Turkey: 100g (100g)

CaloriesLower is better for weight loss

144

Tofu

vs

114

Turkey

ProteinHigher supports muscle growth

17.3g

Tofu

vs

23.7g

Turkey

CarbsLower for low-carb diets

2.78g

Tofu

vs

0.14g

Turkey

FatLower for calorie control

8.72g

Tofu

vs

1.48g

Turkey

Protein Efficiency

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

48%

Tofu

83%

Turkey

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Per 100g Comparison

NutrientTofuTurkey
Calories144114
Protein17.3g23.7g
Carbs2.8g0.1g
Fat8.7g1.5g
Fiber2.3g0g
Sugar—0.05g
Sodium14mg113mg
Cholesterol0mg57mg
Saturated Fat1.26g0.29g
Potassium237mg242mg
Vitamin A—6mcg
Vitamin C0.2mg0mg
Calcium683mg11mg
Iron2.66mg0.73mg

Which Should You Choose?

For weight loss

Choose Turkey. With 114 calories and 23.7g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Turkey. Turkey delivers 23.7g protein per serving — 6.4g more than Tofu.

For low-carb diets

Choose Turkey with 0.14g carbs per serving.

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

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Common Questions

Is Tofu or Turkey better for weight loss?

For weight loss, Turkey is the better choice. Tofu has 144 calories and 17.3g protein per serving, while Turkey has 114 calories and 23.7g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Tofu or Turkey?

Turkey has more protein per serving. Tofu provides 17.3g and Turkey provides 23.7g of protein.

Can I eat both tofu and turkey together?

Yes! Combining tofu and turkey gives you 258 calories and 41g protein. This combination can work well as part of a balanced meal.

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