Which has more calories, Tofu or Chicken Breast?

Tofu has 101 calories per serving (1 Serving (100g)*), while Chicken Breast has 110 calories per serving (1 Serving (100.0g)).

Which has more protein, Tofu or Chicken Breast?

Tofu has 10.1g of protein per serving, while Chicken Breast has 23.1g. Chicken Breast is the higher protein option.

Which has less fat, Tofu or Chicken Breast?

Tofu has 5.1g of fat per serving, while Chicken Breast has 1.2g. Chicken Breast is the lower fat option.

Which has more fiber, Tofu or Chicken Breast?

Tofu has 1.3g of fiber per serving, while Chicken Breast has 0g of fiber per serving.

Protein Sources

Tofu vs Chicken Breast: Nutrition Comparison

Tofu and chicken breast represent the most common plant-based and animal-based protein sources respectively, and are often directly swapped in recipes. Chicken breast is significantly higher in protein per serving and lower in carbohydrates, making it more efficient for pure protein intake. Tofu contains all essential amino acids and also provides calcium, iron, and isoflavones with potential health benefits. Tofu is lower in calories than chicken breast when compared weight for weight and contains no cholesterol. For plant-based diets, tofu is an excellent protein source. For maximum protein density, chicken breast pulls ahead.

Nutrition Comparison

Nutrient	Tofu 1 Serving (100g)*	Chicken Breast 1 Serving (100.0g)
Calories	101 kcal	110 kcal
Total Fat	5.1 g	1.2 g
Saturated Fat	0.6 g	0.3 g
Cholesterol	0 mg	58 mg
Sodium	19 mg	65 mg
Total Carbs	2.5 g	0 g
Dietary Fiber	1.3 g	0 g
Sugars	0 g	0 g
Protein	10.1 g	23.1 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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