Tofu vs Chicken breast: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Tofu vs Chicken breast. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Tofu vs Chicken breast: Complete Nutrition Comparison
At a Glance
Tofu vs Chicken breast — Nutrition per 100g
Tofu vs Chicken breast: Key Differences
Chicken breast wins on protein (22.5g vs 15.8g per 100g — 42.4% more)
Chicken breast is leaner (2.6g fat vs 8.7g — 234.6% less fat)
Chicken breast is lower calorie (120 kcal vs 144 kcal per 100g)
Chicken breast wins on protein efficiency (18.8g protein per 100 kcal)
Tofu vs Chicken breast: Decision Matrix
Tofu vs Chicken breast — Nutrient Density per Calorie
Tofu vs Chicken breast by Serving Size
How Much Tofu or Chicken breast to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Chicken breast Benefit Signals
- Lean protein: Strong protein with low carbohydrate and low sodium for this serving. Basis: Protein density and sodium percentage are favorable for the selected amount..
- Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly. Basis: Yield correction is available for this food record..
Chicken breast Daily Nutrient Coverage
Chicken breast Condition-Aware Nutrition Notes
How to Substitute Tofu for Chicken breast (and Vice Versa)
To substitute Chicken breast for Tofu (same protein): Use 0.7× the weight. Example: replace 100g Tofu with 70g Chicken breast.
To substitute Tofu for Chicken breast (same protein): Use 1.43× the weight. Example: replace 100g Chicken breast with 143g Tofu. Note: Tofu has 144 kcal/100g vs Chicken breast's 120 kcal/100g — adjust total calories accordingly.
Both are in the Meat category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
Tofu vs Chicken breast — Frequently Asked Questions
When to Choose Tofu vs Chicken breast
Choose Chicken breast for: maximum protein per gram, cutting phases, high-protein meal prep.
Choose Tofu for: higher fat meals, carbohydrate energy, variety.
Tofu vs Chicken breast: Which Should You Choose?
Tofu and Chicken breast are both nutritious foods with different macro profiles. Tofu provides 15.8g protein, 2.8g carbs, and 8.7g fat per 100g at 144 kcal. Chicken breast provides 22.5g protein, 0g carbs, and 2.6g fat at 120 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
Chicken breast Page Quality Signals
Data Sources & Methodology
Data source: USDA FoodData Central. Referenced entries: Chicken breast, raw (FDC ID: 331960).
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.