🫘 Tofu vs Chicken Breast 🍗
Tofu vs Chicken Breast: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
Best for each goal:
Nutrition comparison per 100g
| Nutrient | 🫘 Tofu | 🍗 Chicken Breast | Winner |
|---|---|---|---|
| Calories | 76 | 165 | Tofu |
| Protein (g) | 8g | 31g | Chicken Breast |
| Carbs (g) | 2g | 0g | Chicken Breast |
| Fat (g) | 5g | 4g | Depends |
| Fiber (g) | 0g | 0g | Tie |
Visual comparison
Key differences
Tofu and chicken breast are fundamentally different proteins — one plant-based, one animal-based. Chicken breast provides more than 3× the protein of tofu per 100g and significantly fewer calories from carbohydrates. Tofu has its own advantages: it is cholesterol-free, contains isoflavones and supports vegan and plant-based diets.
Protein quantity: Chicken breast wins decisively — 31g vs 8g protein per 100g. Chicken is one of the highest protein-density foods; tofu is moderate among plant proteins.
Protein quality: Both provide complete protein. Chicken contains all essential amino acids in optimal ratios for muscle synthesis. Tofu soy protein is the highest-quality plant protein with a PDCAAS score of 1.0 (equivalent to animal protein).
Cholesterol: Tofu: 0mg cholesterol. Chicken breast: ~85mg per 100g. For those managing cardiovascular risk, tofu's cholesterol-free profile is an advantage.
Which should you choose?
🔥 Weight loss
Tofu wins per calorie — 76 kcal vs 165 kcal per 100g, with decent protein (8g). Firm tofu is filling and versatile. However, you need more tofu volume to match chicken's protein.
💪 Muscle gain
Chicken wins clearly — 31g vs 8g protein per 100g. To match 150g chicken breast (46g protein), you'd need 575g of tofu (600+ kcal). Impractical as a sole protein source.
🌿 Vegan / Plant-based
Tofu is the obvious choice — equivalent animal-free protein with isoflavones, calcium and iron. Best combined with other plant proteins (legumes, quinoa) for complete amino acid coverage.
🏷️ Budget
Tofu is typically 30–50% cheaper per 100g than chicken breast, though significantly more is needed to match chicken's protein content per meal.