Is tofu a good substitute for chicken?

Tofu stands in for chicken well in stir-fries, curries, and grain bowls. Expect less protein, 9g per 100g against 31g for chicken breast, but also fewer calories at 78 against 165. Press and marinate firm or extra-firm tofu so it absorbs flavor and crisps up.

Which has more protein, tofu or chicken?

Chicken breast wins by a wide margin: 31g per 100g against firm tofu's 9g. Matching chicken's protein takes roughly 3.4 times as much tofu, so plant-based eaters often pair tofu with lentils, edamame, or seitan to close the gap.

Is tofu healthier than chicken?

Each has a case. Tofu is lower in calories (78 vs 165 per 100g), contains zero cholesterol against chicken's 85mg per 100g, and provides soy isoflavones. Chicken offers far more protein per bite plus B vitamins, so your goals decide the winner.

Can you build muscle eating tofu instead of chicken?

Yes, plant-based lifters build muscle with tofu all the time. A 3 oz portion of firm tofu offers about 7.7g of protein for 66 calories, so you need larger or more frequent servings to match the roughly 26g in 3 oz of chicken. Tofu is a complete protein, which helps.

Is tofu or chicken better for weight loss?

Tofu is lighter per 100g at 78 calories against 165 for chicken breast, but chicken delivers far more protein per calorie. Protein drives satiety and protects muscle in a deficit, so chicken usually edges ahead unless you eat plant-based. Both beat most processed alternatives.

Does tofu lower cholesterol?

Soy protein shows a modest LDL-lowering effect in research, and tofu itself contains 0mg of cholesterol compared to 85mg per 100g in chicken breast. The FDA recognizes 25g of soy protein per day as part of a heart-healthy eating pattern.

How much tofu do I need to match a chicken breast?

A medium 6 oz chicken breast supplies about 54g of protein in 263 calories. Getting that much from firm tofu takes nearly 600g, which also runs about 550 calories, so most people split the target across tofu, beans, and grains instead.

Tofu

Chicken Breast

All Comparisons

Tofu vs Chicken Breast

Tofu

Wins in 3 of 6 categories

Compare tofu and chicken breast protein, calories, and nutrition. See which protein fits your diet.

Verdict (USDA data)

Per 100g (USDA data), Tofu has 78 calories vs Chicken Breast's 165. Chicken Breast has more protein (31g vs 9.04g). Pick Tofu for fewer calories, Chicken Breast for more protein.

Sources: Tofu (FDC 172448) · Chicken Breast (FDC 171477)