Calorie comparison
Greek Yogurt vs Tofu
Per 100 grams, greek yogurt is the lighter choice by 85 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 | Greek Yogurt | Tofu |
|---|---|---|
| Calories | 59 | 144 |
| Protein | 10 g | 15 g |
| Carbs | 3.6 g | 3.9 g |
| Fat | 0.4 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
🥛 Greek Yogurt
1 container (170 g)
100 cal
17 g protein · 6.1 g carbs · 0.7 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, greek yogurt or tofu?
Per 100 g, greek yogurt has 59 calories and tofu has 144. Greek Yogurt is lower in calories.
Which has more protein, greek yogurt or tofu?
Greek Yogurt has 10 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.
Is greek yogurt 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 greek yogurt — but portion size matters more than which food you pick.
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