Which has more calories, tofu or walnuts?

Per 100 g, tofu has 144 calories and walnuts has 654. Tofu is lower in calories.

Which has more protein, tofu or walnuts?

Tofu has 15 g of protein per 100 g; walnuts has 15 g. They're tied on protein.

Is tofu or walnuts 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.

Calorie comparison

Tofu vs Walnuts

Per 100 grams, tofu is the lighter choice by 510 calories. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Tofu nutrition →Walnuts nutrition →

Per 100 grams

Per 100 g	Tofu	Walnuts
Calories	144	654
Protein	15 g	15 g
Carbs	3.9 g	14 g
Fat	8.7 g	65 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

🌰 Walnuts

1 oz (28 g)

183 cal

4.2 g protein · 3.9 g carbs · 18.2 g fat

Frequently asked

Which has more calories, tofu or walnuts?
Per 100 g, tofu has 144 calories and walnuts has 654. Tofu is lower in calories.
Which has more protein, tofu or walnuts?
Tofu has 15 g of protein per 100 g; walnuts has 15 g. They're tied on protein.
Is tofu or walnuts 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.

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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