Ingredient swap
Tofu vs Textured Vegetable Protein
TVP is dried, so it is far more protein-dense per 100 g. Once soaked the two are close; tofu adds more fat and a softer bite.
How to swap
About 100 g dry TVP, soaked, replaces 250 g crumbled firm tofu.
Side by side
| Per 100 g | Tofu | Textured Vegetable Protein |
|---|---|---|
| Calories | 144 better | 330 |
| Protein | 17.3 g | 50 gbetter |
| Carbs | 2.8 gbetter | 33 g |
| Fat | 8.7 g | 1.2 g |
| Fiber | 2.3 g | 17 gbetter |
| Sugar | 0.6 gbetter | 8 g |
| Sodium | 14 mg | 10 mgbetter |
| 1 cup weighs | 252 g | 96 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 textured vegetable protein instead of tofu?
About 100 g dry TVP, soaked, replaces 250 g crumbled firm tofu.
Which has more protein?
Textured Vegetable Protein, with 50 g per 100 g versus 17.3 g.
Which has fewer calories?
Tofu, with 144 calories per 100 g.