Are Eggs or Tofu Better for You? A Complete Nutritional Showdown

November 15, 2025 •

3 min read

According to a nutritional analysis, a 100g serving of tofu contains more protein, fiber, and calcium than the same amount of eggs. So, are eggs or tofu better for you? The answer depends on your dietary needs, health goals, and personal preferences, as both offer distinct advantages.

Quick Summary

This guide compares eggs and tofu on protein quality, fats, cholesterol, vitamins, and minerals. It also covers health benefits, environmental impact, cost, and culinary uses to help determine the optimal choice for your diet.

Key Points

Protein Content: Tofu contains more protein per 100g than eggs, although both are complete protein sources.
Cholesterol and Fat: Eggs contain significant cholesterol and more saturated fat, whereas tofu is cholesterol-free and higher in healthy polyunsaturated fats.
Micronutrients: Eggs excel in Vitamin B12, choline, and selenium, while tofu is rich in calcium, iron, and magnesium.
Environmental Impact: Tofu has a much lower carbon footprint and uses fewer resources than egg production.
Culinary Versatility: Tofu absorbs flavors easily and is suitable for plant-based diets, while eggs are known for their binding and leavening properties in cooking.

The Nutritional Breakdown: Eggs vs. Tofu

Both eggs and tofu are renowned for being excellent sources of protein, but their nutritional profiles differ significantly in other key areas. A straightforward look at their macronutrient and micronutrient content reveals that while both are healthy, they are not nutritionally interchangeable.

Protein Content and Quality

In a 100g serving, firm tofu offers more protein (~17.3g) compared to a large egg (~12.6g). Both are considered 'complete' proteins, meaning they contain all nine essential amino acids necessary for the body. However, eggs have a higher Biological Value (BV), suggesting the body may utilize their protein more efficiently for muscle synthesis. This is partly due to the high concentration of the amino acid leucine in eggs. For vegans and vegetarians, tofu remains an exceptional plant-based complete protein, while eggs are a top choice for omnivores seeking animal-derived protein.

Fat and Cholesterol Profile

One of the most significant distinctions is their fat and cholesterol content. Eggs are notably higher in cholesterol, containing around 373mg per 100g, while tofu is naturally cholesterol-free. The fat content also differs: Eggs have more saturated and monounsaturated fats, whereas tofu contains higher levels of heart-healthy polyunsaturated fats. For individuals needing to monitor their cholesterol intake, tofu presents a clear advantage.

Vitamin and Mineral Content

Each food shines in different micronutrient categories. Eggs are a powerhouse for several B vitamins, particularly B12, which is scarce in plant-based diets. They also provide significant amounts of choline, essential for brain health, and selenium. Tofu, on the other hand, is rich in calcium (especially varieties made with calcium sulfate), iron, magnesium, and potassium. Therefore, the better choice depends on which specific nutrients you need to prioritize.

Comparison Table: Eggs vs. Firm Tofu (per 100g)


Feature	Eggs	Tofu (Firm)
Calories	~155 kcal	~144 kcal
Protein	~12.6g	~17.3g
Fats	~10.6g	~8.7g
Cholesterol	~373mg	0mg
Fiber	0g	~2.3g
Calcium	~50mg	~638mg
Iron	~1.2mg	~2.7mg
Vitamin B12	Excellent Source	None
Choline	Excellent Source	Trace Amounts
Saturated Fat	Higher	Lower

Health Implications and Benefits

Both foods are linked to various health benefits, though they achieve them differently. Research suggests that the isoflavones in tofu may contribute to a lower risk of heart disease and certain cancers, such as breast and prostate cancer. Its high calcium and magnesium content also promotes strong bone health. Eggs, with their rich choline and omega-3 content, are beneficial for brain and heart health. For weight management, both are high-protein options that can increase satiety, helping to reduce overall calorie intake.

The Practical Side: Environment, Cost, and Culinary Uses

For those considering the broader impact of their diet, tofu offers a clear environmental advantage. Producing tofu from soybeans requires significantly fewer resources, such as water and land, and generates a lower carbon footprint compared to egg production. In terms of cost, tofu is often one of the most affordable protein sources available, making it a budget-friendly option. The culinary versatility of both ingredients is a significant factor. Eggs are used in baking, as a binding agent, and fried or scrambled on their own. Tofu, with its mild flavor, readily absorbs marinades and spices, making it a chameleon ingredient in diverse cuisines, from stir-fries to smoothies. For more detail on tofu's specific health benefits, see this review of its properties.

Conclusion: Which is Right for You?

Ultimately, deciding whether eggs or tofu are better for you hinges on your individual dietary needs and ethical considerations. If you are following a vegan or plant-based diet, tofu is the definitive choice. For those concerned about cholesterol and saturated fat, tofu's cholesterol-free, polyunsaturated-fat-rich profile is preferable. Conversely, if you prioritize choline, certain B vitamins like B12, and a high-BV protein, eggs are superior. The environmental and cost-effectiveness of tofu also make it a strong contender for many. A balanced approach may be the best strategy, incorporating both protein sources into a varied diet to reap the benefits of each.

Frequently Asked Questions

Yes, tofu is a complete protein, meaning it contains all nine essential amino acids that your body needs, a rare quality for a plant-based food.

Both are excellent choices for weight loss due to their high protein content, which promotes a feeling of fullness and can reduce overall calorie intake. The best choice depends on personal preference and how they are prepared.

Tofu has a significantly lower environmental impact than eggs. Producing tofu requires fewer resources, such as land and water, and generates fewer greenhouse gas emissions.

Yes, per 100g, firm tofu has less total fat and significantly less saturated fat compared to eggs.

Tofu is generally more affordable than eggs, often priced lower per block or serving, making it a very cost-effective protein source.

Tofu's isoflavones and lack of cholesterol are linked to a reduced risk of heart disease, whereas moderate egg consumption is not generally associated with an increased risk.

Eggs are higher in B vitamins (especially B12) and choline, while tofu is a superior source of calcium, iron, and magnesium. The 'better' option depends on which micronutrients you are seeking.