Lamb (leg, roasted)
25.0gprotein / 100g258 cal · 16.0g fat · $$$$ · Quality 0.91
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
There's a meaningful protein-density gap here: Lamb (leg, roasted) runs 25.0g per 100g against Tofu (firm)'s 17.3g, roughly 7.7g more per equal weight.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
On price, Tofu (firm) wins clearly — $ against Lamb (leg, roasted)'s $$$$.
The dietary-restriction question settles this for a lot of people before the macros even matter: Tofu (firm) is vegan, Lamb (leg, roasted) isn't.
Lamb (leg, roasted)'s typical serving also delivers more leucine (1980mg vs Tofu (firm)'s 1300mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Tofu (firm) if you need it to be plant-based, choose Lamb (leg, roasted) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Lamb (leg, roasted) | Tofu (firm) |
|---|---|---|
| Protein | 25.0g | 17.3g |
| Calories | 258 | 144 |
| Fat | 16.0g | 8.7g |
| Carbs | 0.0g | 2.8g |
| Fiber | 0.0g | 2.3g |
| Quality score | 0.91 | 0.91 |
| Relative cost | $$$$ | $ |
| Prep time | 90 min | 15 min |
Frequently asked
Which has more protein, lamb (leg, roasted) or tofu (firm)?
Lamb (leg, roasted) has 25.0g of protein per 100g compared to Tofu (firm)'s 17.3g.
Which is lower in calories?
Tofu (firm) is lower in calories per 100g, at 144 vs the other's 258.