Raw TilapiaVSRaw Tofu
Raw Tilapia has 10.0g more protein per 100g than Raw Tofu — 19.0g vs 9.0g per 100g (USDA). For those watching their calorie intake, Raw Tofu offers only 78 calories per 100g compared to 94.659 calories in Raw Tilapia. 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 Tilapia 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 Tilapia | Raw Tofu |
|---|---|---|
| Protein | 19.0 g | 9.0 g |
| Calories | 95 kcal | 78 kcal |
| Total fat | 2.5 g | 4.2 g |
| Carbohydrates | 0.0 g | 2.9 g |
Raw Tilapia
Raw Tofu
How does Raw Tilapia compare to Raw Tofu?
Raw Tilapia has 10.0g more protein per 100g than Raw Tofu — 19.0g vs 9.0g per 100g (USDA). For those watching their calorie intake, Raw Tofu offers only 78 calories per 100g compared to 94.659 calories in Raw Tilapia. 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 Tilapia delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw TilapiaWith 19.0g of protein per 100g, Raw Tilapia 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 TilapiaRaw Tilapia offers the best protein-to-calorie ratio, delivering 19.0g of protein for just 94.659 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 TilapiaWith only 0.0g of carbohydrates per 100g, Raw Tilapia 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 TilapiaFor everyday fitness enthusiasts seeking balanced nutrition, Raw Tilapia offers a good protein content at 19.0g with 94.659 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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