Egg (whole) vs Firm tofu: nutrition comparison
Per 100 g · raw, whole vs raw, firm, calcium-set
Per 100 g, egg (whole) has 143 kcal and 12.6 g protein, while firm tofu has 144 kcal and 17.3 g protein. Egg (whole) is the lighter option by 1 kcal. Firm tofu delivers more protein (4.7 g more per 100 g). Firm tofu is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Egg (whole) | Firm tofu | Difference | |
|---|---|---|---|
| Calories | 143 kcal | 144 kcal | −1 kcal (1%) |
| Protein | 12.6 g | 17.3 g | −4.7 g (27%) |
| Carbohydrate | 0.7 g | 2.8 g | −2.1 g (75%) |
| Fat | 9.5 g | 8.7 g | +0.8 g (9%) |
| Fiber | 0 g | 2.3 g | −2.3 g (100%) |
| Sugar | 0.4 g | 0.6 g | −0.2 g (33%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Firm tofu is higher (144 vs 143 kcal).
- Protein: Firm tofu leads with 17.3 g vs 12.6 g. That is 8.8 g/100 kcal for egg (whole) and 12 g/100 kcal for firm tofu.
- Fiber: Firm tofu provides more (2.3 g vs 0 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, egg (whole) or firm tofu?
Firm tofu has more — 144 kcal vs 143 kcal per 100 g, a difference of 1 kcal.
Which has more protein, egg (whole) or firm tofu?
Firm tofu has more protein: 17.3 g vs 12.6 g per 100 g.
Is egg (whole) healthier than firm tofu?
"Healthier" depends on your goals. Per 100 g, egg (whole) has 143 kcal and 12.6 g protein, while firm tofu has 144 kcal and 17.3 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14