Lentils vs Tofu: Calories and Nutrition Compared (2026)

Tofu, with 17.3 g of protein, is higher in protein compared to lentils, which have 9.0 g. Lentils are lower in calories at 114, while tofu has 144 calories.

Lentils and tofu are both popular plant-based protein sources, each with unique nutritional benefits. This comparison highlights their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Lentils and Tofu?

Lentils are small legumes that are rich in protein, fiber, and various essential nutrients. They are commonly used in soups, stews, and salads. Tofu is a soy-based product made from curdled soy milk, known for its versatility in cooking. It is a good source of protein and can be used in both savory and sweet dishes.

Lentils vs Tofu: Nutrition Side by Side

The following table provides a side-by-side comparison of lentils and tofu, highlighting their nutritional values.

Nutrient (per 100 g)	Lentils (cooked)	Tofu (firm)
Calories	114 kcal	144 kcal
Protein	9.0 g	17.3 g
Carbs	19.5 g	2.8 g
Sugar	1.8 g	0.6 g
Fat	0.4 g	8.7 g
Fiber	7.9 g	2.3 g
Sodium	238 mg	14 mg

Which Is Better, Lentils or Tofu?

For weight loss: Lentils contain 114 calories per 100 g, while tofu has 144 calories, making lentils the lower calorie option.

For muscle and protein: Tofu provides 17.3 g of protein per 100 g, significantly higher than lentils, which offer 9.0 g.

For low-carb or low-sugar: Lentils have 19.5 g of carbs and 1.8 g of sugar, while tofu has only 2.8 g of carbs and 0.6 g of sugar, making tofu the lower carb option.

How to Track Lentils and Tofu Accurately

It's easy to misjudge portion sizes and macros when preparing meals, which can impact overall nutrition. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult with a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, lentils or tofu?

Tofu has 17.3 g of protein per 100 g, while lentils have 9.0 g of protein.

Which has fewer calories, lentils or tofu?

Lentils have 114 calories per 100 g, whereas tofu has 144 calories.

What is the carbohydrate content in lentils?

Lentils contain 19.5 g of carbohydrates per 100 g.

How much sugar is in tofu?

Tofu contains 0.6 g of sugar per 100 g.

What is the fiber content in lentils?

Lentils provide 7.9 g of fiber per 100 g.

What is the fat content in tofu?

Tofu has 8.7 g of fat per 100 g.

Key Takeaways

• Lentils have 114 calories per 100 g.
• Tofu has 144 calories per 100 g.
• Lentils provide 9.0 g of protein per 100 g.
• Tofu offers 17.3 g of protein per 100 g.
• Lentils contain 19.5 g of carbohydrates per 100 g.
• Tofu has 2.8 g of carbohydrates per 100 g.