Tofu vs. Eggs: What Has More Calories?

October 27, 2025 •

4 min read

According to nutritional data, a 100g serving of eggs contains slightly more calories than the same serving size of tofu, with eggs providing approximately 155 kcal compared to tofu's 144 kcal. While both are excellent protein sources, a closer look at their nutritional profiles reveals key differences in their fat, cholesterol, and vitamin content.

Quick Summary

This guide breaks down the calorie and nutritional differences between tofu and eggs. It explores macronutrient content, vitamins, minerals, and other key health factors to help you make informed dietary choices, highlighting which food is better suited for various health goals.

Key Points

Eggs have slightly more calories than tofu: Per 100 grams, eggs generally contain around 155 kcal, while firm tofu has about 144 kcal.
Tofu is cholesterol-free: A major difference is that eggs are high in cholesterol (approx. 373mg per 100g), whereas tofu contains none.
Eggs are richer in specific vitamins: Eggs provide more vitamins A, D, E, B2, B5, and B12, and are a key source of choline.
Tofu boasts higher mineral content: Tofu is a better source of minerals like calcium, iron, and magnesium, especially when set with a calcium coagulant.
Protein quantity varies by serving size: While tofu can have more protein per 100g than eggs, protein absorption rates differ, and total intake depends on the specific serving and firmness of the tofu.
Preparation method impacts calories: The way eggs and tofu are cooked significantly affects their calorie and fat content; for example, frying adds more calories than boiling.
Sustainability is a key difference: As a plant-based food, tofu production generally has a lower environmental impact compared to animal-based egg farming.

Tofu and Eggs: A Detailed Nutritional Face-Off

When building a balanced meal, both tofu and eggs are popular choices, prized for their high protein content. However, for those watching their calorie intake, understanding the specific nutritional breakdown is crucial. While eggs are marginally higher in calories per 100g, the decision of which is "better" depends on individual dietary needs and health goals, such as managing fat intake, cholesterol, or consuming a plant-based diet.

Breaking Down the Macros: Tofu vs. Eggs

Both eggs and tofu offer a complete amino acid profile, making them high-quality protein sources. However, their fat and carbohydrate compositions vary significantly. Eggs are higher in total fat, including saturated and monounsaturated fats, and contain virtually no carbs. Tofu, on the other hand, is richer in carbohydrates and contains more beneficial polyunsaturated fats. It is also a valuable source of dietary fiber, which is completely absent in eggs.

The Vitamin and Mineral Report

The micronutrient landscape is where the two foods truly diverge. Eggs are a powerhouse of certain vitamins, especially B vitamins like B2, B5, B6, and B12, as well as vitamins A, D, and E. Eggs also contain significant amounts of selenium and choline, a nutrient vital for brain health. Tofu, conversely, excels in its mineral content, providing substantially more calcium, iron, magnesium, and potassium. Notably, tofu is cholesterol-free, a key distinction from eggs, which are high in cholesterol.

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


Nutrient	Eggs	Firm Tofu (with CaSO4)	Notes
Calories	~155 kcal	~144 kcal	Eggs are slightly higher in calories.
Protein	~12.6g	~17.3g	Tofu often contains more protein per 100g, but this depends on firmness.
Fat	~10.6g	~8.7g	Eggs are higher in total fat.
Saturated Fat	~3.3g	~1.3g	Eggs have more saturated fat.
Carbohydrates	~1.1g	~2.8g	Tofu has slightly more carbs and includes fiber.
Dietary Fiber	0g	~2.3g	Tofu is a source of fiber; eggs contain none.
Cholesterol	~373mg	0mg	Tofu is cholesterol-free.
Calcium	~50mg	~638mg	Tofu can be a significantly richer source of calcium.
Iron	~1.2mg	~2.7mg	Tofu provides more iron.
Vitamin B12	~1.1µg	0µg	Eggs are a natural source of B12; tofu is not.

The Fat and Cholesterol Difference

For decades, eggs faced scrutiny over their cholesterol content, with dietary guidelines recommending moderation. While recent research suggests that dietary cholesterol has less impact on blood cholesterol for most healthy individuals, it remains a consideration for some. Tofu offers a different fatty acid profile entirely. It contains no cholesterol and is higher in polyunsaturated fats, including omega-3s, which are beneficial for heart health.

Eggs: Higher in total fats, especially saturated fat. A large hard-boiled egg contains around 5.3g of fat. It is also high in cholesterol (~186mg per large egg).
Tofu: Lower in total fat and free of cholesterol. It's also rich in polyunsaturated fats, which can help manage cholesterol levels.

Sourcing and Sustainability

The origin of each food is also a significant factor for many consumers. Eggs are a product of animal agriculture, while tofu is a plant-based food derived from soybeans. For vegans, vegetarians, and those looking to reduce their environmental footprint, tofu is the preferred option. Soybean cultivation generally requires less land and water compared to egg farming, making it a more sustainable choice. The versatility of tofu as a meat and dairy substitute also appeals to those following or exploring a plant-based diet.

Health Considerations and How to Choose

When it comes to deciding between tofu and eggs, the best option is not universal and depends on your specific nutritional needs and health goals. For a protein source with lower saturated fat and no cholesterol, tofu is an excellent choice, particularly for those managing heart health. It also provides important minerals like calcium and iron and contains fiber, which aids in digestion. Eggs, while slightly higher in calories and fat, offer superior levels of certain vitamins, including B12 and Vitamin D, which can be harder to obtain on a purely plant-based diet.

Ultimately, both can be part of a healthy, balanced diet. Eggs provide a rich source of bioavailable protein and essential vitamins, especially B12 and choline. Tofu serves as a versatile, low-calorie, and cholesterol-free alternative that delivers a complete protein profile along with a wealth of minerals. Incorporating a variety of protein sources is often the best approach to ensure a wide range of nutrients. For those following a vegan diet, tofu is an indispensable staple, while eggs remain a nutrient-dense option for omnivores and ovo-vegetarians.

Cooking Methods and Calorie Impact

It is important to remember that preparation methods can significantly alter the final calorie count. Frying eggs in oil or butter will increase the fat and calorie content. A large fried egg has about 90 calories and 6.8 grams of fat, compared to 77.5 calories and 5.3 grams of fat for a hard-boiled egg. Similarly, cooking tofu with excess oil can increase its energy density. The most calorie-efficient methods include boiling, steaming, or using minimal oil when scrambling or sautéing.

Conclusion

So, what has more calories, tofu or eggs? On a per-100g basis, eggs contain slightly more calories than firm tofu. However, this simple fact doesn't tell the whole nutritional story. Eggs offer a higher concentration of certain vitamins and a highly bioavailable form of protein, but also come with higher saturated fat and cholesterol. Tofu provides a lower-calorie, cholesterol-free option with high levels of important minerals and beneficial polyunsaturated fats. The optimal choice depends on your specific dietary preferences and health objectives, whether that's minimizing saturated fat and cholesterol, boosting specific minerals, or adhering to a plant-based lifestyle. By understanding the distinct nutritional benefits of each, you can effectively integrate either tofu or eggs into a healthy, varied diet.

Frequently Asked Questions

Tofu can be a beneficial food for weight loss as it is typically lower in calories and fat than eggs and contains fiber, which promotes satiety. However, the best choice depends on overall dietary context and cooking method.

Yes, tofu has significantly less saturated fat than eggs. While eggs contain about 3.3g of saturated fat per 100g, tofu has only about 1.3g.

Yes, tofu is a complete protein, meaning it contains all nine essential amino acids necessary for the body. Eggs are also a complete protein source.

Both tofu and eggs are excellent for building muscle due to their complete protein content. Tofu sometimes offers more protein per 100g, but the overall effectiveness depends on serving size and the body's utilization of the protein.

Tofu is a superior source of calcium, especially when made with a calcium sulfate coagulant. Per 100g, tofu can have over 10 times more calcium than eggs.

Eggs are a natural and significant source of Vitamin B12. Tofu, being plant-based, contains no natural B12, which is a key consideration for vegans.

Yes, both foods contain healthy fats, but of different types. Tofu is high in polyunsaturated fats (including beneficial omega-3s), while eggs are richer in monounsaturated fats.