Ingredient swap
Nutritional Yeast Flakes vs Tofu
Nutritional Yeast Flakes has 53.3 g protein and 400 calories per 100 g; tofu has 17.3 g and 144. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of nutritional yeast flakes (60 g) ≈ ¼ cup of tofu.
Side by side
| Per 100 g | Nutritional Yeast Flakes | Tofu |
|---|---|---|
| Calories | 400 | 144 better |
| Protein | 53.3 gbetter | 17.3 g |
| Carbs | 33.3 g | 2.8 gbetter |
| Fat | 3.3 g | 8.7 g |
| Fiber | 20 gbetter | 2.3 g |
| Sugar | 0 gbetter | 0.6 g |
| Sodium | 200 mg | 14 mgbetter |
| 1 cup weighs | 60 g | 252 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use tofu instead of nutritional yeast flakes?
Swap by weight, not by cup: 1 cup of nutritional yeast flakes (60 g) ≈ ¼ cup of tofu.
Which has more protein?
Nutritional Yeast Flakes, with 53.3 g per 100 g versus 17.3 g.
Which has fewer calories?
Tofu, with 144 calories per 100 g.