Which has more calories, brown rice or tofu?

Per 100 g, brown rice has 123 calories and tofu has 144. Brown Rice is lower in calories.

Which has more protein, brown rice or tofu?

Brown Rice has 2.7 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.

Is brown rice 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 brown rice — but portion size matters more than which food you pick.

Calorie comparison

Brown Rice vs Tofu

Per 100 grams, brown rice is the lighter choice by 21 calories, while tofu delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Brown Rice nutrition →Tofu nutrition →

Per 100 grams

Per 100 g	Brown Rice	Tofu
Calories	123	144
Protein	2.7 g	15 g
Carbs	26 g	3.9 g
Fat	1 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

🍚 Brown Rice

1 cup cooked (195 g)

240 cal

5.3 g protein · 50.7 g carbs · 2 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, brown rice or tofu?
Per 100 g, brown rice has 123 calories and tofu has 144. Brown Rice is lower in calories.
Which has more protein, brown rice or tofu?
Brown Rice has 2.7 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.
Is brown rice 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 brown rice — but portion size matters more than which food you pick.

More comparisons

Brown Rice vs Barley Brown Rice vs Quinoa Brown Rice vs White Rice Brown Rice vs Couscous Brown Rice vs Rice Noodles Brown Rice vs Pasta

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