Is Tofu Better Than Egg for Protein? A Complete Nutritional Breakdown

October 26, 2025 •

4 min read

While firm tofu often contains more protein per 100g than a large egg, the question of whether is tofu better than egg for protein? is more complex than a simple number. A true comparison must account for protein quality, bioavailability, and other nutritional factors that influence overall health benefits.

Quick Summary

This article provides a nutritional comparison of tofu and eggs, examining total protein, quality, and bioavailability, alongside differences in fats, vitamins, and minerals. The ideal choice depends on individual dietary goals.

Key Points

Total Protein: Firm tofu typically contains more protein per 100g than an egg.
Protein Quality: Eggs have a higher biological value (BV) and protein bioavailability, meaning the body absorbs and utilizes their protein more efficiently than tofu.
Amino Acid Profile: Both tofu and eggs are complete proteins containing all nine essential amino acids, though eggs have a more balanced ratio.
Heart Health: Tofu has zero cholesterol and less saturated fat, along with beneficial isoflavones, making it a heart-healthier option for many compared to eggs.
Nutrient Differences: Tofu is rich in calcium and iron, while eggs are an excellent source of vitamins B12 and choline.

Protein Quantity: Weighing the Grams

In a head-to-head comparison based on raw total protein, firm tofu has a slight edge over eggs. For example, 100g of firm tofu provides around 17.27g of protein, whereas 100g of egg contains approximately 12.58g. However, this raw number doesn't tell the full story about how the body uses that protein.

Forms and Preparation Affect Protein Content

It's also important to remember that preparation and type can change the protein count. For instance, the protein content of tofu varies by firmness, with extra-firm varieties being more protein-dense due to lower water content. Eggs can also be prepared in different ways (scrambled, boiled, etc.), which slightly alters the nutritional profile.

Protein Quality: Digestibility and Amino Acids

Beyond the raw quantity, the quality of the protein is a critical factor. Protein quality is often measured by its amino acid profile and bioavailability, or how efficiently the body can absorb and utilize it.

Amino Acid Profile: Both eggs and soy (from which tofu is made) are considered "complete proteins" because they contain all nine essential amino acids that the body cannot produce on its own. The key difference lies in the balance of these amino acids. Eggs have a very balanced profile, while tofu is slightly lower in the amino acids methionine and lysine compared to eggs. However, this is easily remedied by eating a varied diet that includes grains, which contain higher levels of methionine.
Biological Value (BV): Eggs are often referred to as the "gold standard" for protein quality due to their high biological value of around 94, meaning a significant percentage of the protein is absorbed and utilized by the body. Tofu has a lower BV of approximately 64, suggesting the body absorbs a smaller proportion of its protein. However, some studies on Protein Digestibility Corrected Amino Acid Score (PDCAAS) suggest tofu is more efficient than the BV score might imply, with some sources citing scores in the 0.9 range.

A Deeper Nutritional Dive: Beyond Protein

Comparing tofu and eggs reveals significant differences in their overall nutritional packages. Eggs have more vitamins B2, B5, B6, B12, and selenium, while tofu is notably higher in calcium (especially if prepared with a calcium coagulant), iron, and manganese. Tofu is also naturally free of cholesterol and has lower saturated fat, making it a better option for those monitoring cardiovascular health.

Tofu vs. Eggs: Nutritional Comparison (per 100g)


Nutrient	Tofu (Firm)	Eggs (Raw, Whole)
Protein	~17.27g	~12.58g
Energy	144 kcal	155 kcal
Fat	8.72g	10.61g
Saturated Fat	1.26g	3.27g
Cholesterol	0 mg	373 mg
Carbohydrates	2.78g	1.12g
Dietary Fiber	2.3g	0g
Calcium	638 mg	50 mg
Iron	2.66 mg	1.19 mg
Vitamin B12	0 µg	1.11 µg

Which is the Better Choice for You?

The choice between tofu and eggs depends on your individual health goals and dietary needs. Here's a breakdown to help you decide:

For Vegans and Plant-Based Eaters: Tofu is the clear winner as a complete, plant-based protein source. It provides all essential amino acids and can be fortified with minerals like calcium.
For Heart Health and Cholesterol Management: Tofu is a superior option. It contains zero cholesterol and less saturated fat than eggs, with added benefits from isoflavones. While moderate egg consumption is generally considered neutral for heart health, tofu provides active heart-health benefits.
For Muscle Growth: Eggs have a higher biological value and may provide a slightly better anabolic stimulus for muscle protein synthesis, but tofu is still a very effective protein source. Athletes and bodybuilders can easily meet their protein needs with either, especially if they focus on overall protein intake throughout the day.
For Nutrient Density: The answer is mixed. Tofu excels in calcium, iron, and manganese, while eggs are richer in vitamin B12, choline, and selenium. Both provide a valuable set of nutrients. A balanced diet incorporating both, or careful planning for those on a vegan diet, is ideal.
For Environmental Sustainability: Tofu is significantly more sustainable than eggs. It requires fewer resources like land and water to produce, and has a lower carbon footprint.

Conclusion: A Balanced Perspective on Protein

To answer the question, is tofu better than egg for protein?, the truth is that it depends on your priority. If your primary concern is the total grams of protein per 100g, firm tofu takes the lead. If you prioritize high bioavailability and naturally occurring B12, eggs are superior. Both are excellent, complete protein sources with distinct nutritional profiles. Tofu offers zero cholesterol and high mineral content, while eggs provide more B12 and choline. The best choice is the one that aligns with your dietary needs, health goals, and personal values, and for many, a diverse diet that includes both is the optimal approach.

A great resource for understanding nutritional comparisons can be found at the University of Rochester Medical Center.

Frequently Asked Questions

Yes, tofu is a complete protein, meaning it contains all nine essential amino acids that the human body needs. While it has slightly lower levels of methionine and lysine compared to eggs, these levels can be balanced out through a varied diet.

While firm tofu may contain more protein by weight, eggs generally provide more usable protein due to their higher biological value and digestibility. This means the body absorbs and utilizes a higher percentage of the protein from eggs.

Yes, tofu is better for managing cholesterol. Tofu is naturally cholesterol-free and lower in saturated fat, whereas eggs contain significant amounts of cholesterol and saturated fat. For those monitoring cholesterol levels, tofu is a more favorable choice.

Yes, they have different micronutrient profiles. Eggs are a rich source of vitamins B12, D, and choline. Tofu, especially when prepared with calcium sulfate, provides higher levels of calcium, iron, and manganese.

Yes, tofu is an effective protein source for bodybuilding, as it is a complete protein. However, due to the slightly higher biological value of egg protein, you might need to consume a slightly larger quantity of tofu protein to achieve the same muscle protein synthesis effect.

Tofu is a more environmentally friendly option. Soybean production, used to make tofu, requires significantly less land and water and results in fewer greenhouse gas emissions compared to the intensive farming required for egg production.

The best choice depends on your specific health goals. Eggs offer superior bioavailability and are rich in B12 and choline. Tofu is cholesterol-free and rich in minerals like calcium. A balanced diet that includes a variety of protein sources is often recommended for optimal nutrition.