Daily safety snapshot
142mg sodium
6% sodium limit | 16% sat fat | 0% fiber target
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
Egg vs Egg white vs Tofu — Macros per 100g
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
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
How Much to Eat to Hit Your Goal
Diet Compatibility: Egg vs Egg white vs Tofu
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
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.