Egg vs Egg white vs Tofu: 3-Way Nutrition Comparison

Three-way nutrition comparison: Egg, Egg white, and Tofu. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Egg vs Egg white vs Tofu: 3-Way Nutrition Comparison

Side-by-side comparison of Egg (12.6g protein, 143 kcal), Egg white (10.9g protein, 52 kcal), and Tofu (15.8g protein, 144 kcal) per 100g. Tofu leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Tofu leads for protein density, while Egg white is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Egg vs Egg white vs Tofu — Macros per 100g

Nutrient	Egg	Egg white	Tofu	Best
Calories	143 kcal	52 kcal	144 kcal	Egg white
Protein	12.6 g	10.9 g	15.8 g	Tofu
Carbs	0.7 g	0.7 g	2.8 g	Egg
Fat	9.5 g	0.2 g	8.7 g	Egg white
Sodium	142 mg	0 mg	0 mg	Egg white

Egg vs Egg white vs Tofu: Who Wins Each Category?

Most protein per 100g: Tofu — 15.8g

Lowest calorie: Egg white — 52 kcal/100g

Leanest (lowest fat): Egg white — 0.2g fat/100g

Best protein-per-calorie: Egg white — 20.96g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Tofu leads protein density, Egg white is lowest calorie, and Egg white gives the most protein per 100 kcal. Use the matrix to choose by goal.

Egg vs Egg white vs Tofu — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Egg vs Egg white vs Tofu

Metric	Egg	Egg white	Tofu
Protein per 100 kcal	8.81g	20.96g	10.97g
Carbs per 100 kcal	0.49g	1.35g	1.94g
Fat per 100 kcal	6.64g	0.38g	6.04g

How Much to Eat to Hit Your Goal

Goal	Egg	Egg white	Tofu
30g protein	238g	275g	190g
50g protein	397g	459g	316g
500 kcal	350g	962g	347g

Diet Compatibility: Egg vs Egg white vs Tofu

Diet	Egg	Egg white	Tofu
Keto-compatible	✓	✓	✓
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✗	✗
Gluten-free	✗	✗	✗
Dairy-free	✗	✗	✗

Tofu Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Tofu Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: soy.	dataset allergen flag

Egg vs Egg white vs Tofu — FAQs

Which has the most protein: Egg, Egg white, or Tofu? Tofu has the most protein at 15.8g per 100g. (Egg: 12.6g, Egg white: 10.9g, Tofu: 15.8g)

Which is the lowest calorie option among Egg, Egg white, and Tofu? Egg white has the fewest calories at 52 kcal per 100g. (Egg: 143 kcal, Egg white: 52 kcal, Tofu: 144 kcal)

Which of the three is best for keto? All three are keto-compatible (all under 5g carbs/100g).

Which is best for muscle building? For muscle building, prioritise protein. Tofu delivers the most protein (15.8g/100g) and is the top choice. Egg white is second-best if calories are a constraint.

How do Egg, Egg white, and Tofu compare as meal prep staples? Egg: usable for meal prep (12.6g protein, 143 kcal/100g). Egg white: usable for meal prep (10.9g protein, 52 kcal/100g). Tofu: usable for meal prep (15.8g protein, 144 kcal/100g).

Egg, Egg white, and Tofu: A Full Nutrition Comparison

This page compares Egg, Egg white, and Tofu across protein, fat, carbohydrates, and calories per 100g of raw weight.

Egg has 12.6g protein and 143 kcal per 100g. Egg white has 10.9g protein and 52 kcal. Tofu has 15.8g protein and 144 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Tofu Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Egg vs Egg white vs Tofu: 3-Way Nutrition Comparison

Three-way nutrition comparison: Egg, Egg white, and Tofu. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

12.6g

3.53 oz•6% sodium

Portion: 100gFood fit: 51/100

Serving reality: 3.53 oz, 0.41 cups, 2 pieces.

Best benefits

Dairy protein: Useful when comparing dairy foods for protein and calcium together.

Easy portioning: Has real-world serving anchors that make logging less confusing.

Full micronutrients and nutritional profile

calories

140kcal

protein

13g

carbs

0.7g

fat

9.5g

sodium

140mg

potassium

140mg

magnesium

12mg

caffeine

0mg

calcium

56mg

iron

1.8mg

cholesterol

373mg

saturated fat

3.1g

vitamin d

2mcg

vitamin b12

0.9mcg

Source: USDA FoodData Central reference|generic•Energy density: 348 kcal/cup