Which has more calories, lentils or tofu?

Per 100 g, lentils has 116 calories and tofu has 144. Lentils is lower in calories.

Which has more protein, lentils or tofu?

Lentils has 9 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.

Is lentils 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 lentils — but portion size matters more than which food you pick.

Calorie comparison

Lentils vs Tofu

Per 100 grams, lentils is the lighter choice by 28 calories, while tofu delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Lentils nutrition →Tofu nutrition →

Per 100 grams

Per 100 g	Lentils	Tofu
Calories	116	144
Protein	9 g	15 g
Carbs	20 g	3.9 g
Fat	0.4 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

🫘 Lentils

1 cup cooked (198 g)

230 cal

17.8 g protein · 39.6 g carbs · 0.8 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, lentils or tofu?
Per 100 g, lentils has 116 calories and tofu has 144. Lentils is lower in calories.
Which has more protein, lentils or tofu?
Lentils has 9 g of protein per 100 g; tofu has 15 g. Tofu wins on protein.
Is lentils 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 lentils — but portion size matters more than which food you pick.

More comparisons

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

Don't guess. Snap it.

Whether it's lentils or tofu, CalorieScan AI logs it from a photo in seconds.

Download for iPhone