Which has more calories, black beans or tofu?

Per 100 g, black beans has 132 calories and tofu has 144. Black Beans is lower in calories.

Which has more protein, black beans or tofu?

Black Beans has 8.9 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.

Is black beans or tofu better for weight loss?

For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward black beans — but portion size matters more than which food you pick.

Calorie comparison

Black Beans vs Tofu

Per 100 grams, black beans is the lighter choice by 12 calories, while tofu delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Black Beans nutrition →Tofu nutrition →

Per 100 grams

Per 100 g	Black Beans	Tofu
Calories	132	144
Protein	8.9 g	15 g
Carbs	24 g	3.9 g
Fat	0.5 g	8.7 g

Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.

Per typical serving

🫘 Black Beans

1 cup cooked (172 g)

227 cal

15.3 g protein · 41.3 g carbs · 0.9 g fat

🧊 Tofu

1/2 cup (126 g)

181 cal

18.9 g protein · 4.9 g carbs · 11 g fat

Frequently asked

Which has more calories, black beans or tofu?
Per 100 g, black beans has 132 calories and tofu has 144. Black Beans is lower in calories.
Which has more protein, black beans or tofu?
Black Beans has 8.9 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.
Is black beans or tofu better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward black beans — but portion size matters more than which food you pick.

More comparisons

Black Beans vs Kidney Beans Black Beans vs Pinto Beans Black Beans vs Lentils Black Beans vs Chickpeas Black Beans vs Hummus

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