Tofu vs Chickpeas: Calories and Nutrition Compared (2026)

Tofu, with 17.3 g, is higher in protein than chickpeas, which have 8.9 g. Chickpeas are lower in calories at 164, compared to tofu's 144.

Tofu and chickpeas are both popular plant-based protein sources. This comparison highlights their nutritional differences, which may influence dietary choices.

What Is the Difference Between Tofu and Chickpeas?

Tofu is a soy-based product made by coagulating soy milk and pressing the curds into solid white blocks. It is a versatile ingredient used in various dishes. Chickpeas, also known as garbanzo beans, are legumes that are high in protein and fiber. They are commonly used in salads, stews, and hummus.

Tofu vs Chickpeas: Nutrition Side by Side

The following table provides a detailed side-by-side comparison of tofu and chickpeas.

Nutrient (per 100 g)	Tofu (firm)	Chickpeas (cooked)
Calories	144 kcal	164 kcal
Protein	17.3 g	8.9 g
Carbs	2.8 g	27.4 g
Sugar	0.6 g	4.8 g
Fat	8.7 g	2.6 g
Fiber	2.3 g	7.6 g
Sodium	14 mg	7 mg

Which Is Better, Tofu or Chickpeas?

For weight loss: Tofu has 144 calories per 100 g, while chickpeas have 164 calories, making tofu a slightly better option for weight loss.

For muscle and protein: Tofu contains 17.3 g of protein per 100 g, significantly higher than chickpeas, which have 8.9 g.

For low-carb or low-sugar: Tofu has 2.8 g of carbs and 0.6 g of sugar, while chickpeas have 27.4 g of carbs and 4.8 g of sugar, making tofu a better choice for low-carb diets.

How to Track Tofu and Chickpeas Accurately

It's easy to misjudge portion sizes and macros, especially with foods like tofu and chickpeas that can vary in preparation. 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 professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Tofu has 17.3 g of protein per 100 g, while chickpeas have 8.9 g.

Which has fewer calories?

Tofu has 144 calories per 100 g, whereas chickpeas have 164 calories.

How much fat is in tofu?

Tofu contains 8.7 g of fat per 100 g.

What is the fiber content in chickpeas?

Chickpeas have 7.6 g of fiber per 100 g.

How much sugar is in tofu?

Tofu contains 0.6 g of sugar per 100 g.

What is the sodium content in chickpeas?

Chickpeas have 7 mg of sodium per 100 g.

Key Takeaways

• Tofu has 144 calories per 100 g.
• Chickpeas have 164 calories per 100 g.
• Tofu contains 17.3 g of protein.
• Chickpeas contain 8.9 g of protein.
• Tofu has 2.8 g of carbs.
• Chickpeas have 27.4 g of carbs.