Eggs vs firm tofu

Key differences

• Firm tofu provides more protein per calorie: 11.6 g per 100 kcal, versus 8.8 g for eggs.
• Firm tofu has fewer calories: 78 kcal per 100 g, versus 143 for eggs, so the same calories come with more grams of food.
• Neither provides a meaningful amount of fiber: 0 and 0.9 g per 100 g.

Comparison per 100 g and per serving

In bold, the value more favorable to satiety when the gap is clear. Difference: Firm tofu minus Eggs. Source: USDA FDC 171287 and 172448.

Per typical serving

With typical servings, 55 g (2 oz) of eggs have about 79 kcal and 6.9 g of protein, and 100 g (3.5 oz) of firm tofu about 78 kcal and 9 g.

To get 20 g of protein you would need about 159 g of eggs (227 kcal) or about 221 g of firm tofu (173 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Eggs and firm tofu have the same estimated satiety score: 5 out of 5.

Only eggs were measured in people, in the Holt satiety index (1995): 150 versus 100 for white bread.

• 5/5Eggs: Low energy density; a lot of protein per calorie; high water content.
• 5/5Firm tofu: Calculation: 1 (base) + 2 (very low energy density: 78 kcal/100 g) + 2 (protein: 11.6 g/100 kcal) + 0 (fiber: 1.2 g/100 kcal) + 1 (solid food with 82.9 g of water) = 6; capped at 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Eggs

• If you eat very little: they carry our “Nutritious in small servings” tag.

Firm tofu

• If you want more protein per calorie: 11.6 g per 100 kcal.
• If you want to eat more grams for the same calories: 78 kcal per 100 g.
• If you want more protein in a typical serving: 9 g in 100 g (3.5 oz).

On a GLP-1 medication

Eggs. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Firm tofu. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Eggs: every nutrient, frequently asked questions, and similar foods.
• Firm tofu: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• Chicken breast vs firm tofu
• Chicken breast vs eggs
• Egg whites vs eggs

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