Tofu vs Chicken Breast: Calories and Nutrition Compared (2026)

Tofu contains 17.3 g of protein and 144 calories, while chicken breast has 31.0 g of protein and 165 calories. Chicken breast is higher in protein and calories.

Tofu and chicken breast are popular protein sources, each with unique nutritional benefits. This comparison highlights their differences in calories, protein, and fat content.

What Is the Difference Between Tofu and Chicken Breast?

Tofu is a soy-based product made from curdled soy milk, often used as a meat substitute in various dishes. It is known for its versatility and nutritional benefits. Chicken breast is a lean cut of poultry that is widely consumed for its high protein content and low fat. It is a staple in many diets focused on muscle building.

Tofu vs Chicken Breast: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of tofu and chicken breast.

Nutrient (per 100 g)	Tofu (firm)	Chicken breast (roasted, skinless)
Calories	144 kcal	165 kcal
Protein	17.3 g	31.0 g
Carbs	2.8 g	0 g
Sugar	0.6 g	0 g
Fat	8.7 g	3.6 g
Fiber	2.3 g	0 g
Sodium	14 mg	74 mg

Which Is Better, Tofu or Chicken Breast?

For weight loss: Tofu has 144 calories, while chicken breast has 165 calories, making tofu a lower-calorie option.

For muscle and protein: Chicken breast provides 31.0 g of protein, significantly higher than tofu's 17.3 g.

For low-carb or low-sugar: Tofu contains 2.8 g of carbs and 0.6 g of sugar, while chicken breast has 0 g of both, making chicken breast the lower-carb option.

How to Track Tofu and Chicken breast Accurately

It's easy to misjudge portion sizes and macros, especially when comparing different protein sources. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Chicken breast has 31.0 g of protein, while tofu has 17.3 g.

Which has fewer calories?

Tofu has 144 calories, while chicken breast has 165 calories.

What is the fat content in tofu?

Tofu contains 8.7 g of fat per 100 g.

What is the sodium content in chicken breast?

Chicken breast contains 74 mg of sodium per 100 g.

How much sugar is in tofu?

Tofu contains 0.6 g of sugar per 100 g.

What is the fiber content in chicken breast?

Chicken breast contains 0 g of fiber per 100 g.

Key Takeaways

• Tofu: 144 calories, 17.3 g protein, 8.7 g fat.
• Chicken breast: 165 calories, 31.0 g protein, 3.6 g fat.
• Tofu contains 2.8 g of carbs, chicken breast has 0 g.
• Tofu has 0.6 g of sugar, while chicken breast has 0 g.
• Tofu has 14 mg sodium, chicken breast has 74 mg.
• Tofu provides 2.3 g of fiber, chicken breast provides 0 g.