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 | Chicken Breast |
|---|---|---|
| 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 have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Tofu or Chicken Breast?
Tofu has 101 calories and Chicken Breast has 110 calories per comparable serving. Chicken Breast is the more calorie-dense of the two.
Which has more protein, Tofu or Chicken Breast?
Tofu provides 10.1g of protein versus 23.1g in Chicken Breast. Chicken Breast is the higher-protein choice.
Which has less fat, Tofu or Chicken Breast?
Tofu contains 5.1g of fat compared with 1.2g in Chicken Breast. Chicken Breast is the leaner option.
Which has less saturated fat, Tofu or Chicken Breast?
Tofu has 0.6g of saturated fat and Chicken Breast has 0.3g. Chicken Breast is lower in saturated fat.
Which has more sodium, Tofu or Chicken Breast?
Tofu contains 19mg of sodium versus 65mg in Chicken Breast. Chicken Breast is substantially higher in sodium.
Which has more fiber, Tofu or Chicken Breast?
Tofu has 1.3g of fiber and Chicken Breast has 0g. Tofu provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Tofu → Calories in Chicken Breast →