Beyond Burger vs Tofu
Side-by-side macro comparison. Beyond Burger vs Tofu per their standard serving sizes.
Macro Comparison Table
| Macro | Beyond Burger | Tofu | Difference |
|---|---|---|---|
| Calories | 230 cal | 144 cal | +60% Beyond |
| Protein | 20g | 17g | +18% Beyond |
| Carbs | 5g | 3g | +67% Beyond |
| Fat | 14g | 9g | +56% Beyond |
Differences shown relative to Beyond Burger. Positive = Beyond Burger has more.
Quick Take
Beyond Burger delivers 230 calories per serving with 20g protein, 5g carbs, and 14g fat. Tofu delivers 144 calories with 17g protein, 3g carbs, and 9g fat. The most meaningful difference: Tofu saves 86 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tofu gives you 86 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Tofu delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Beyond Burger brings 230 calories — useful when you're chasing a surplus and struggling to eat enough. Beyond Burger delivers 20g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Beyond Burger and Tofu are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Beyond Burger or Tofu?
Beyond Burger has more protein: 20g vs 17g per serving. That's a difference of 3g.
Which has fewer calories, Beyond Burger or Tofu?
Tofu has 144 calories per serving vs 230 calories in Beyond Burger — a difference of 86 calories.
Is Beyond Burger or Tofu better for keto?
Tofu is the better keto choice at 3g carbs per serving vs 5g carbs in Beyond Burger.
Is Beyond Burger or Tofu better for weight loss?
For weight loss, Tofu gives you more calorie flexibility (86 cal less per serving). For preserving muscle during a deficit, Tofu delivers more protein per calorie. Most people on cuts benefit from Tofu.
Which Is Better for Your Goal?
🔥 Weight Loss
Tofu
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Beyond Burger
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Tofu
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Beyond Burger and Tofu stack up:
Full Beyond Burger guide • Full Tofu guide • All comparisons