Calorie comparison
Apple vs Tofu
Per 100 grams, apple is the lighter choice by 92 calories, while tofu delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Apple | Tofu |
|---|---|---|
| Calories | 52 | 144 |
| Protein | 0.3 g | 15 g |
| Carbs | 14 g | 3.9 g |
| Fat | 0.2 g | 8.7 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍎 Apple
1 medium (182 g)
95 cal
0.5 g protein · 25.5 g carbs · 0.4 g fat
🧊 Tofu
1/2 cup (126 g)
181 cal
18.9 g protein · 4.9 g carbs · 11 g fat
Frequently asked
Which has more calories, apple or tofu?
Per 100 g, apple has 52 calories and tofu has 144. Apple is lower in calories.
Which has more protein, apple or tofu?
Apple has 0.3 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.
Is apple or tofu better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward apple — but portion size matters more than which food you pick.
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