Calorie comparison
Pistachios vs Tofu
Per 100 grams, tofu is the lighter choice by 416 calories, while pistachios 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 | Pistachios | Tofu |
|---|---|---|
| Calories | 560 | 144 |
| Protein | 20 g | 15 g |
| Carbs | 28 g | 3.9 g |
| Fat | 45 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
🥜 Pistachios
1 oz (28 g)
157 cal
5.6 g protein · 7.8 g carbs · 12.6 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, pistachios or tofu?
Per 100 g, pistachios has 560 calories and tofu has 144. Tofu is lower in calories.
Which has more protein, pistachios or tofu?
Pistachios has 20 g of protein per 100 g; tofu has 15 g. Pistachios wins on protein.
Is pistachios 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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