Which has more calories, tofu or white rice?

Per 100 g, tofu has 144 calories and white rice has 130. White Rice is lower in calories.

Which has more protein, tofu or white rice?

Tofu has 15 g of protein per 100 g; white rice has 2.7 g. Tofu wins on protein.

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

Calorie comparison

Tofu vs White Rice

Per 100 grams, white rice is the lighter choice by 14 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 Rice nutrition →

Per 100 grams

Per 100 g	Tofu	White Rice
Calories	144	130
Protein	15 g	2.7 g
Carbs	3.9 g	28 g
Fat	8.7 g	0.3 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 Rice

1 cup cooked (158 g)

205 cal

4.3 g protein · 44.2 g carbs · 0.5 g fat

Frequently asked

Which has more calories, tofu or white rice?
Per 100 g, tofu has 144 calories and white rice has 130. White Rice is lower in calories.
Which has more protein, tofu or white rice?
Tofu has 15 g of protein per 100 g; white rice has 2.7 g. Tofu wins on protein.
Is tofu or white rice 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 white rice — 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

Don't guess. Snap it.

Whether it's tofu or white rice, CalorieScan AI logs it from a photo in seconds.

Download for iPhone