Calorie comparison
Protein Shake vs Tofu
Per 100 grams, protein shake is the lighter choice by 92 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 | Protein Shake | Tofu |
|---|---|---|
| Calories | 52 | 144 |
| Protein | 8 g | 15 g |
| Carbs | 4 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
🥤 Protein Shake
1 scoop in water (350 g)
182 cal
28 g protein · 14 g carbs · 3.5 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, protein shake or tofu?
Per 100 g, protein shake has 52 calories and tofu has 144. Protein Shake is lower in calories.
Which has more protein, protein shake or tofu?
Protein Shake has 8 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.
Is protein shake 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 protein shake — but portion size matters more than which food you pick.
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