Which has more calories, spinach or tofu?

Per 100 g, spinach has 23 calories and tofu has 144. Spinach is lower in calories.

Which has more protein, spinach or tofu?

Spinach has 2.9 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.

Is spinach 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 spinach — but portion size matters more than which food you pick.

Calorie comparison

Spinach vs Tofu

Per 100 grams, spinach is the lighter choice by 121 calories, while tofu delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Spinach nutrition →Tofu nutrition →

Per 100 grams

Per 100 g	Spinach	Tofu
Calories	23	144
Protein	2.9 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

🥬 Spinach

1 cup (30 g)

7 cal

0.9 g protein · 1.1 g carbs · 0.1 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, spinach or tofu?
Per 100 g, spinach has 23 calories and tofu has 144. Spinach is lower in calories.
Which has more protein, spinach or tofu?
Spinach has 2.9 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.
Is spinach 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 spinach — but portion size matters more than which food you pick.

More comparisons

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