Calorie comparison
Pasta vs Tofu
Per 100 grams, tofu is the lighter choice by 14 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 | Pasta | Tofu |
|---|---|---|
| Calories | 158 | 144 |
| Protein | 5.8 g | 15 g |
| Carbs | 31 g | 3.9 g |
| Fat | 0.9 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
🍝 Pasta
1 cup cooked (140 g)
221 cal
8.1 g protein · 43.4 g carbs · 1.3 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, pasta or tofu?
Per 100 g, pasta has 158 calories and tofu has 144. Tofu is lower in calories.
Which has more protein, pasta or tofu?
Pasta has 5.8 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.
Is pasta 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.
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