Tofu vs Beef: Calories and Nutrition Compared (2026)

Beef is higher in protein with 29.9 g compared to tofu's 17.3 g. Tofu has fewer calories at 144 compared to beef's 188.

Tofu and beef are both popular protein sources, but they differ significantly in their nutritional profiles. This comparison highlights their calorie, protein, and fat content per 100 g.

What Is the Difference Between Tofu and Beef?

Tofu is a soy-based product made by coagulating soy milk and pressing the curds into solid blocks. It is commonly used in vegetarian and vegan dishes as a protein source. Beef is the meat obtained from cattle, known for its rich flavor and high protein content. It is a staple in many diets around the world.

Tofu vs Beef: Nutrition Side by Side

The following table presents a side-by-side comparison of tofu and beef based on their nutritional values.

Nutrient (per 100 g)	Tofu (firm)	Lean beef (cooked)
Calories	144 kcal	188 kcal
Protein	17.3 g	29.9 g
Carbs	2.8 g	0 g
Sugar	0.6 g	0 g
Fat	8.7 g	7.1 g
Fiber	2.3 g	0 g
Sodium	14 mg	64 mg

Which Is Better, Tofu or Beef?

For weight loss: Tofu has 144 calories, which is 44 fewer than beef's 188 calories, making it a better option for weight loss.

For muscle and protein: Beef provides 29.9 g of protein, significantly more than tofu's 17.3 g, making it a superior choice for muscle building.

For low-carb or low-sugar: Tofu contains 2.8 g of carbs and 0.6 g of sugar, while beef has no carbs or sugar, making beef a better low-carb option.

How to Track Tofu and Beef Accurately

Portion sizes and macro content can often be misjudged, affecting dietary choices. 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 a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Beef has 29.9 g of protein, while tofu has 17.3 g.

Which has fewer calories?

Tofu has 144 calories, while beef has 188 calories.

What is the fat content of tofu?

Tofu contains 8.7 g of fat per 100 g.

How much sodium is in beef?

Beef contains 64 mg of sodium per 100 g.

What are the carbohydrate levels in tofu?

Tofu has 2.8 g of carbohydrates per 100 g.

Does beef contain any sugar?

Beef contains 0 g of sugar per 100 g.

Key Takeaways

• Tofu has 144 calories per 100 g.
• Beef has 188 calories per 100 g.
• Tofu provides 17.3 g of protein.
• Beef provides 29.9 g of protein.
• Tofu has 8.7 g of fat.
• Beef has 7.1 g of fat.