Which has more calories, tofu or tuna?

Per 100 g, tofu has 144 calories and tuna has 116. Tuna is lower in calories.

Which has more protein, tofu or tuna?

Tofu has 15 g of protein per 100 g; tuna has 26 g. Tuna wins on protein.

Is tofu or tuna 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 tuna — but portion size matters more than which food you pick.

Calorie comparison

Tofu vs Tuna

Per 100 grams, tuna is the lighter choice by 28 calories, while tuna delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Tofu nutrition →Tuna nutrition →

Per 100 grams

Per 100 g	Tofu	Tuna
Calories	144	116
Protein	15 g	26 g
Carbs	3.9 g	0 g
Fat	8.7 g	1 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

🧊 Tofu

1/2 cup (126 g)

181 cal

18.9 g protein · 4.9 g carbs · 11 g fat

🐟 Tuna

3 oz canned in water (85 g)

99 cal

22.1 g protein · 0 g carbs · 0.9 g fat

Frequently asked

Which has more calories, tofu or tuna?
Per 100 g, tofu has 144 calories and tuna has 116. Tuna is lower in calories.
Which has more protein, tofu or tuna?
Tofu has 15 g of protein per 100 g; tuna has 26 g. Tuna wins on protein.
Is tofu or tuna 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 tuna — but portion size matters more than which food you pick.

More comparisons

Tofu vs Pinto Beans Tofu vs Black Beans Tofu vs Kidney Beans Tofu vs Chickpeas Tofu vs Hummus Tofu vs Lentils

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