Is tofu a good substitute for eggs?

For scrambles and stir-fries, yes, and the macros land closer than people expect. About 137g of firm tofu matches the 12.6g of protein in two large eggs and costs 126 calories against their 144. Tofu supplies all 9 essential amino acids the same way eggs do, so protein quality is not the gap. Structure is: the egg's 9.5g of fat per 100g is what sets a custard or binds a batter, and tofu's 4.8g cannot do that job.

Which has more protein, eggs or tofu?

Eggs lead per 100g, 12.6g against 9g for firm tofu. Per calorie tofu noses ahead at 11.6g of protein per 100 calories versus 8.8g, because tofu is 78 calories per 100g where eggs are 143. In serving terms, one large egg (50g) gives 6.3g of protein and a 3 oz block of firm tofu (85g) gives 7.8g.

How much tofu equals two eggs?

Roughly 137g of firm tofu, a little over a third of a 12 oz block, carries the same 12.6g of protein as two large eggs. That is 126 calories for the tofu against 144 for the eggs, with 6.6g of fat versus 9.5g. Silken tofu will not get you there on the same weight, since it runs 47 calories per 3 oz against firm tofu's 78 and the difference is mostly water.

Is tofu healthier than eggs?

It depends which number you care about. Tofu is lighter at 78 calories per 100g versus 143, has half the fat (4.2g vs 9.5g), holds a tenth the sodium (12mg vs 142mg), and adds 0.9g of fiber where eggs have none. Eggs bring more protein per 100g (12.6g vs 9g) plus 1.8mg of iron and 2mcg of vitamin D. Both are complete proteins, so neither choice costs you anything on amino acids.

Which is better for weight loss, eggs or tofu?

Tofu buys you more food per calorie. A 3 oz serving is 78 calories with 7.8g of protein, while two large eggs total 144 calories for 12.6g. Measured per 100 calories that is 10g of protein from tofu and 8.8g from eggs. Eggs hit harder per bite, though, and their 9.5g of fat per 100g is a big part of why breakfast holds until lunch.

Is tofu better than eggs for cholesterol?

On dietary cholesterol, clearly. Eggs carry 372mg per 100g, which works out to 186mg in one large egg, while tofu is a plant food and contains none. Saturated fat runs the same direction, 3.1g per 100g in eggs against 4.8g of total fat in tofu. Most healthy adults handle 1 to 3 eggs a day without issue, so this matters most if you have been told to limit it.

Which is better for keto, eggs or tofu?

Both clear the bar. Eggs have 0.7g of carbs per 100g and firm tofu 2.3g, or 1.9g net once you subtract its 0.4g of fiber. Eggs supply more fat, 9.5g per 100g against 4.2g, which is the direction keto macros want. A 3 oz block of tofu still lands under 2g of net carbs, making it the easy plant-based option on a low-carb day.

Egg

Tofu

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Eggs vs Tofu

Tofu

Wins in 4 of 6 categories

Compare eggs and tofu calories, protein, fat, and cholesterol. See how much tofu replaces two eggs and which one suits weight loss, keto, or vegan meals.

Verdict (USDA data)

Per 100g (USDA data), Egg has 143 calories vs Tofu's 78. Egg has more protein (12.6g vs 9.04g); Tofu has less fat (4.17g vs 9.5g). Pick Egg for more protein, Tofu for less fat.

Sources: Egg (FDC 171287) · Tofu (FDC 172448)

Nutrition Comparison (per 100g)

Nutrient	Egg		Tofu
Calories	143	vs	78
Protein	12.6g	vs	9.04g
Carbs	0.7g	vs	2.85g
Fat	9.5g	vs	4.17g
Fiber	0g	vs	0.9g
Sodium	142mg	vs	12mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Egg: FDC 171287 · Tofu: FDC 172448.

When to Choose Each

Choose Egg when:

You want more protein per 100g (12.6g vs 9g)
You need fat for keto macros or for structure in baking (9.5g vs 4.2g per 100g)
You want iron and vitamin D from the food itself (1.8mg and 2mcg per 100g)
You want breakfast in five minutes (a poached large egg, 72 calories, no added fat)

See full Egg nutrition

Choose Tofu when:

You're eating plant-based and still want a complete protein
You're counting calories (78 vs 143 per 100g)
You're avoiding dietary cholesterol (eggs carry 186mg in one large egg)
You're cutting sodium (12mg vs 142mg per 100g)

See full Tofu nutrition

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Last updated: 2026-08-12

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