Chicken breast vs Tofu: Calories, Protein and Which to Choose
A side-by-side comparison of Chicken breast and Tofu per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Chicken breast | Tofu |
|---|---|---|
| kcal | 165 | 144 |
| Protein | 31 g | 17.3 g |
| Carbohydrates | 0 g | 2.8 g |
| Sugar | 0 g | 0.6 g |
| Fibre | 0 g | 2.3 g |
| Fat | 3.6 g | 8.7 g |
| Sodium | 74 mg | 14 mg |
| Nutrient | Chicken breast | Tofu |
|---|---|---|
| kcal | 248 | 216 |
| Protein | 46.5 g | 26 g |
| Carbohydrates | 0 g | 4.2 g |
| Sugar | 0 g | 0.9 g |
| Fibre | 0 g | 3.4 g |
| Fat | 5.4 g | 13 g |
| Sodium | 111 mg | 21 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Chicken breast has 13.7 g more protein per 100 g.
- Tofu has 21 fewer kcal per 100 g (13% less).
- For protein per calorie, Chicken breast wins: 18.8 g of protein per 100 kcal versus 12 g.
- Tofu has more fibre: 2.3 g versus 0 g per 100 g.
Swap equivalents
- 100 g of Chicken breast has the same calories as 115 g of Tofu.
- For the protein in 100 g of Chicken breast, you need 180 g of Tofu.
Frequently asked questions
Which is better: Chicken breast or Tofu?
It depends on your goal. Per 100 g, Chicken breast has 165 kcal and 31 g of protein; Tofu has 144 kcal and 17.3 g. Chicken breast has 13.7 g more protein per 100 g. Tofu has 21 fewer kcal per 100 g (13% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Chicken breast for Tofu?
Yes. To keep calories the same, swap 100 g of Chicken breast for about 115 g of Tofu. In the meal plan generator, food swaps do this maths while keeping the meal on target.
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Generate my meal plan