Which has more calories, flax seeds or tofu?

Per 100 g, flax seeds has 534 calories and tofu has 144. Tofu is lower in calories.

Which has more protein, flax seeds or tofu?

Flax Seeds has 18 g of protein per 100 g; tofu has 15 g. Flax Seeds wins on protein.

Is flax seeds 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 tofu — but portion size matters more than which food you pick.

Calorie comparison

Flax Seeds vs Tofu

Per 100 grams, tofu is the lighter choice by 390 calories, while flax seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Flax Seeds nutrition →Tofu nutrition →

Per 100 grams

Per 100 g	Flax Seeds	Tofu
Calories	534	144
Protein	18 g	15 g
Carbs	29 g	3.9 g
Fat	42 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

🌱 Flax Seeds

1 tbsp (10 g)

53 cal

1.8 g protein · 2.9 g carbs · 4.2 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, flax seeds or tofu?
Per 100 g, flax seeds has 534 calories and tofu has 144. Tofu is lower in calories.
Which has more protein, flax seeds or tofu?
Flax Seeds has 18 g of protein per 100 g; tofu has 15 g. Flax Seeds wins on protein.
Is flax seeds 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 tofu — but portion size matters more than which food you pick.

More comparisons

Flax Seeds vs Cashews Flax Seeds vs Pumpkin Seeds Flax Seeds vs Pistachios Flax Seeds vs Peanuts Flax Seeds vs Almonds Flax Seeds vs Chia Seeds

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