Is Tofu Less Calories Than Eggs? A Complete Nutritional Comparison

December 6, 2025 •

3 min read

On average, a 100-gram serving of firm tofu contains slightly fewer calories than a 100-gram serving of whole eggs, though this can vary based on preparation and the type of tofu. So, is tofu less calories than eggs? Understanding the full nutritional profile is key to making an informed choice for your diet.

Quick Summary

This article provides a comprehensive comparison of the calorie content and nutritional profiles of tofu and eggs. It explores how preparation methods influence their final calorie count and discusses key differences in fat and cholesterol.

Key Points

Slight Calorie Difference: Firm tofu generally has a similar or slightly lower calorie count per 100g compared to a whole egg, but it varies.
Preparation is Key: Cooking methods significantly impact the final calorie count; frying either item adds substantial fat and calories.
Tofu is Cholesterol-Free: As a plant-based food, tofu contains no cholesterol, making it a heart-healthy alternative to eggs.
Eggs are High in Cholesterol: Whole eggs contain a significant amount of dietary cholesterol, which some individuals need to monitor.
Complete Protein Sources: Both tofu and eggs provide all essential amino acids, making them excellent sources of complete protein.
Fat and Nutrient Profiles Differ: Tofu is lower in saturated fat and higher in polyunsaturated fats, and is also a great source of calcium and iron.
Weight Management Potential: Both are good for weight loss due to high protein content, which promotes satiety and reduces appetite.

A Head-to-Head Calorie Breakdown

The question of whether tofu is lower in calories than eggs doesn't have a simple yes or no answer. While raw, extra-firm tofu often has a marginal calorie advantage, the real difference lies in the broader nutritional context and how each food is prepared. For instance, a large egg (approx. 50g) contains around 72 calories, while a similar weight of firm tofu contains less, but a 100g comparison shows very close numbers. However, the way you cook each item can drastically change its final calorie count. A poached egg contains only its inherent calories, whereas a fried egg cooked in oil can add 50-100 calories or more. Similarly, frying tofu will increase its calorie content compared to baking or boiling. The calorie density is similar, but tofu is naturally lower in fat and completely free of cholesterol, which is a major point of divergence.

The Complete Nutritional Snapshot

To truly understand the difference between these two versatile protein sources, we must look beyond just calories. The macronutrient composition (protein, fat, and carbohydrates) and micronutrient content (vitamins and minerals) tell a much more complete story. While both are considered complete proteins, providing all nine essential amino acids, their profiles differ. Eggs contain more saturated fat and cholesterol, which can be a concern for individuals with heart health issues. Tofu, being plant-based, contains zero cholesterol and is lower in saturated fat, with a higher proportion of polyunsaturated fats. It also provides a significant amount of calcium, iron, and magnesium, especially if fortified or made with calcium sulfate.

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


Nutrient	Firm Tofu (approx.)	Whole Egg (approx.)
Calories	144 kcal	131-155 kcal
Protein	17 g	12.2 g
Fat	9 g	9.9-10.6 g
Saturated Fat	0.9 g	3.3 g
Cholesterol	0 mg	373 mg
Carbohydrates	3 g	1.1-1.4 g
Calcium	53% DV	2% DV
Iron	15% DV	5% DV

Note: DV refers to Daily Value, based on a 2,000-calorie diet. Nutritional values can vary by brand and preparation.

How Preparation Method Affects Calories

As mentioned, cooking can be a game-changer. For example, a single large boiled egg has about 74 calories, but a large egg fried in a tablespoon of oil can reach 120 calories or more. This applies to tofu as well. Here are some preparation methods and their impact:

Tofu Preparation Tips for Calorie Control

Pressing: Squeeze out excess water from firm or extra-firm tofu before cooking to create a denser, meatier texture. This also helps it absorb marinades better without needing extra oil.
Baking or Air Frying: These methods can achieve a crispy exterior without using a lot of oil, keeping the calorie count low. A simple dusting of cornstarch or nutritional yeast adds a flavorful, crispy coating.
Scrambled Tofu: Using a small amount of oil and plenty of spices, you can create a delicious, low-calorie alternative to scrambled eggs.

Egg Preparation for Mindful Eating

Poaching: Cooking eggs in simmering water keeps them at their base calorie count, offering a clean, flavorful protein source.
Boiling: Whether soft or hard-boiled, this method adds no extra calories to the egg.
Microwaved Scramble: Whisking eggs with a splash of milk and microwaving them can save calories compared to pan-frying.

Conclusion: Making the Right Choice for Your Diet

Ultimately, whether tofu is a lower-calorie option than eggs depends on the specific product and preparation. On a gram-for-gram basis, the calorie difference is often minimal, especially with firmer tofu varieties. However, when considering the full nutritional picture, tofu offers a compelling advantage, particularly for those watching their saturated fat and cholesterol intake. As a complete plant-based protein, it's an excellent vegan-friendly alternative that can be prepared in many low-calorie ways. For weight management, both are viable options due to their satiating protein content, but the method of cooking will be the most significant factor in managing your calorie intake. Therefore, the choice between tofu and eggs is less about which has slightly fewer calories and more about which nutritional profile and flavor best suits your health goals and lifestyle.

Learn more about heart-healthy eating at the American Heart Association.

Note: The nutritional values provided are approximate and can vary based on brand and specific product. Always check the nutrition label.

Frequently Asked Questions

Both tofu and eggs are excellent for weight loss due to their high protein content, which helps you feel full. However, tofu is cholesterol-free and lower in saturated fat, which can be a healthier choice overall.

A single large egg has approximately 72 calories (50g), while a standard 100g serving of firm tofu contains around 144 calories. The total calorie intake depends on your portion size.

The calorie difference can be minimal if cooked similarly. However, since eggs are often scrambled with butter or milk, and tofu can be scrambled with very little oil, scrambled tofu can often be lower in calories.

Yes, different types of tofu have varying calorie counts. Extra-firm tofu has the lowest water content and is most calorie-dense, while silken tofu has a higher water content and is the lowest in calories.

Healthiness is subjective. Tofu is cholesterol-free and lower in saturated fat, which is beneficial for heart health. Eggs, however, are packed with vitamins and minerals. The best choice depends on individual dietary needs and health goals.

Yes, you can substitute tofu for eggs in many recipes, such as scrambles, quiches, and omelets, to reduce both calories and saturated fat. Always consider the texture differences when making substitutions.

Cooking methods that use added fats, like frying in oil or butter, will significantly increase the calorie count for both eggs and tofu. Boiling or poaching eggs and baking or air frying tofu are lower-calorie alternatives.