Raw Lamb ShoulderVSRaw Tofu
Raw Lamb Shoulder has 8.2g more protein per 100g than Raw Tofu — 17.2g vs 9.0g per 100g (USDA). For those watching their calorie intake, Raw Tofu offers only 78 calories per 100g compared to 244 calories in Raw Lamb Shoulder. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Tofu delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Lamb Shoulder | Raw Tofu |
|---|---|---|
| Protein | 17.2 g | 9.0 g |
| Calories | 244 kcal | 78 kcal |
| Total fat | 18.9 g | 4.2 g |
| Carbohydrates | 0.0 g | 2.9 g |
Raw Lamb Shoulder
Raw Tofu
How does Raw Lamb Shoulder compare to Raw Tofu?
Raw Lamb Shoulder has 8.2g more protein per 100g than Raw Tofu — 17.2g vs 9.0g per 100g (USDA). For those watching their calorie intake, Raw Tofu offers only 78 calories per 100g compared to 244 calories in Raw Lamb Shoulder. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Tofu delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Lamb ShoulderWith 17.2g of protein per 100g, Raw Lamb Shoulder provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw TofuAt only 78 calories per 100g, Raw Tofu allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw TofuRaw Tofu offers the best protein-to-calorie ratio, delivering 9.0g of protein for just 78 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw TofuRaw Tofu is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Raw Lamb ShoulderWith only 0.0g of carbohydrates per 100g, Raw Lamb Shoulder fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw TofuFor everyday fitness enthusiasts seeking balanced nutrition, Raw Tofu offers a good protein content at 9.0g with 78 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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