Which has more calories, tofu or whole milk?

Per 100 g, tofu has 144 calories and whole milk has 61. Whole Milk is lower in calories.

Which has more protein, tofu or whole milk?

Tofu has 15 g of protein per 100 g; whole milk has 3.2 g. Tofu wins on protein.

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

Calorie comparison

Tofu vs Whole Milk

Per 100 grams, whole milk is the lighter choice by 83 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 →Whole Milk nutrition →

Per 100 grams

Per 100 g	Tofu	Whole Milk
Calories	144	61
Protein	15 g	3.2 g
Carbs	3.9 g	4.8 g
Fat	8.7 g	3.3 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

🥛 Whole Milk

1 cup (244 g)

149 cal

7.8 g protein · 11.7 g carbs · 8.1 g fat

Frequently asked

Which has more calories, tofu or whole milk?
Per 100 g, tofu has 144 calories and whole milk has 61. Whole Milk is lower in calories.
Which has more protein, tofu or whole milk?
Tofu has 15 g of protein per 100 g; whole milk has 3.2 g. Tofu wins on protein.
Is tofu or whole milk 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 whole milk — but portion size matters more than which food you pick.

More comparisons

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