Tofu vs Salmon: Calories and Nutrition Compared (2026)

Tofu contains 17.3 g of protein, while salmon has 24.6 g. Tofu has 144 calories, and salmon has 153 calories.

Tofu and salmon are both popular protein sources, but they differ significantly in their nutritional profiles. This comparison highlights key differences in calories, protein, and other nutrients.

What Is the Difference Between Tofu and Salmon?

Tofu is a soy-based food made by coagulating soy milk and pressing the curds into solid blocks. It is a versatile ingredient often used in vegetarian and vegan dishes. Salmon is a fatty fish known for its rich flavor and high omega-3 fatty acid content. It is commonly consumed grilled, smoked, or raw in sushi.

Tofu vs Salmon: Nutrition Side by Side

The following table provides a side-by-side comparison of tofu and salmon's nutritional values.

Nutrient (per 100 g)	Tofu (firm)	Salmon (cooked)
Calories	144 kcal	153 kcal
Protein	17.3 g	24.6 g
Carbs	2.8 g	0 g
Sugar	0.6 g	0 g
Fat	8.7 g	5.3 g
Fiber	2.3 g	0 g
Sodium	14 mg	90 mg

Which Is Better, Tofu or Salmon?

For weight loss: Tofu has 144 calories, while salmon has 153 calories, making tofu slightly lower in calories.

For muscle and protein: Salmon provides 24.6 g of protein, compared to tofu's 17.3 g, making salmon the higher protein choice.

For low-carb or low-sugar: Tofu contains 2.8 g of carbs and 0.6 g of sugar, while salmon has 0 g of both, making salmon a better option for low-carb diets.

How to Track Tofu and Salmon Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate assessments of dietary intake. 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 only and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Salmon has 24.6 g of protein, while tofu has 17.3 g.

Which has fewer calories?

Tofu has 144 calories, while salmon has 153 calories.

What is the fat content in tofu?

Tofu contains 8.7 g of fat per 100 g.

What is the sodium content in salmon?

Salmon contains 90 mg of sodium per 100 g.

How much sugar is in tofu?

Tofu has 0.6 g of sugar per 100 g.

What is the fiber content in tofu?

Tofu contains 2.3 g of fiber per 100 g.

Key Takeaways

• Tofu has 144 calories per 100 g.
• Salmon has 153 calories per 100 g.
• Tofu contains 17.3 g of protein.
• Salmon contains 24.6 g of protein.
• Tofu has 2.8 g of carbs and 0.6 g of sugar.
• Salmon has 0 g of carbs and 0 g of sugar.