Which has more calories, tofu or white bread?

Per 100 g, tofu has 144 calories and white bread has 265. Tofu is lower in calories.

Which has more protein, tofu or white bread?

Tofu has 15 g of protein per 100 g; white bread has 9 g. Tofu wins on protein.

Is tofu or white bread 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 White Bread

Per 100 grams, tofu 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.

Tofu nutrition →White Bread nutrition →

Per 100 grams

Per 100 g	Tofu	White Bread
Calories	144	265
Protein	15 g	9 g
Carbs	3.9 g	49 g
Fat	8.7 g	3.2 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

🍞 White Bread

1 slice (28 g)

74 cal

2.5 g protein · 13.7 g carbs · 0.9 g fat

Frequently asked

Which has more calories, tofu or white bread?
Per 100 g, tofu has 144 calories and white bread has 265. Tofu is lower in calories.
Which has more protein, tofu or white bread?
Tofu has 15 g of protein per 100 g; white bread has 9 g. Tofu wins on protein.
Is tofu or white bread 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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