Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
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
Tofu (15.8g protein, 144 kcal/100g) vs Chicken breast (22.5g protein, 120 kcal/100g). Chicken breast wins on protein and Chicken breast is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.
At a Glance
Chicken breast has 6.7g more protein per 100g.
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 — 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?
Both Tofu and Chicken breast are keto-compatible (under 5g carbs/100g).
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
Protein quality (DIAAS score): Chicken breast: DIAAS 1 (complete protein).
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.
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
Which has more protein: Tofu or Chicken breast? Chicken breast has more protein with 22.5g per 100g vs Tofu's 15.8g — 42.4% more per 100g.
Which is lower in calories: Tofu or Chicken breast? Chicken breast is lower in calories at 120 kcal vs 144 kcal per 100g.
Is Tofu better than Chicken breast for weight loss? For weight loss, Chicken breast has a better protein-to-calorie ratio (18.8g protein per 100 kcal vs 11g). It also has 120 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.
Is Tofu or Chicken breast better for muscle building? For muscle building, Chicken breast is the better choice with 22.5g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.
Which is better for keto: Tofu or Chicken breast? Both Tofu (2.8g carbs/100g) and Chicken breast (0g carbs/100g) are keto-compatible. Choose based on protein and fat needs.
Can I replace Tofu with Chicken breast in recipes? Tofu and Chicken breast are in the same food category and can be swapped for macro purposes. To match the protein in 100g Tofu, use 142g Chicken breast. Flavor and texture will differ.
How much Chicken breast equals 100g of Tofu in protein? To match the 15.8g of protein in 100g of Tofu, you need 70g of Chicken breast.
Which has more fat: Tofu or Chicken breast? Tofu has 8.7g fat per 100g; Chicken breast has 2.6g. Tofu has more fat.
What are the main differences between Tofu and Chicken breast? The main differences are in protein (6.7g/100g difference), fat (6.1g/100g difference), calories (24 kcal/100g difference). Tofu: 15.8g protein, 8.7g fat, 144 kcal/100g. Chicken breast: 22.5g protein, 2.6g fat, 120 kcal/100g.
Which should I choose: Tofu or Chicken breast? Choose Chicken breast for more protein (22.5g vs 15.8g) with equal or fewer calories. Choose Tofu for variety or if it fits better in your recipe.
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
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
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.