Comparing Protein Content: Tofu vs. Chicken (2024)

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As a dietitian and personal trainer, tofu and chicken are some of my favorite protein sources.

Chicken is higher in calories, proteins, and fats compared to tofu, while tofu contains dietary fiber, which chicken lacks.

Whether it's this easy vegan curry or these dutch oven stovetop chicken thighs, both tofu and chicken are highly versatile and go well in many different recipes.

In this article, we will compare the protein content, health benefits, and other nutritional aspects of tofu and chicken to help you decide which one suits your needs and preferences.

Nutritional comparison between Tofu and Chicken

If you're looking to diversify your protein intake, understanding the nutritional benefits of tofu and chicken can help you make informed dietary choices.

NutrientFirm Tofu (Per 3.5 oz)Chicken (Per 3.5 oz)
Protein8g31g
Calories70165
Total Fat4.8g3.6g
Saturated Fat0.7g1g
Cholesterol0mg85mg
Carbohydrates1.5g0g
Fiber0.5g0g
Calcium350mg11mg
Iron1.9mg0.9mg
Vitamin C0mg0mg
Vitamin B120.1mcg0.3mcg

Tofu: A Plant-Based Protein

Tofu, also known as bean curd, is a versatile and popular protein source for those who are looking to eat more plant-based.

Made from soybeans, tofu is rich in essential amino acids, making it a complete protein.

Types of Tofu

Extra Firm Tofu:

This type of tofu has the least water content, making it very firm and suitable for grilling, stir-frying, or adding to dishes where you want it to hold its shape.

Compared to other varieties of tofu, extra firm tofu is the highest in protein and has a firmer texture, which some people prefer.

Firm Tofu:

Firm tofu has slightly more water content than extra firm tofu but is still versatile.

It can be used in a variety of dishes like stir-fries, soups, and scrambles. It retains its shape but is easier to crumble if desired.

Silken Tofu:

Silken tofu is very soft and creamy, making it ideal for blending into smoothies, soups, sauces, or desserts like puddings and vegan cheesecakes.

It's lower in protein compared to firmer varieties but offers a different texture and versatility.

Protein Content in Tofu

Tofu contains approximately 8 grams of protein per 3.5-ounce (100-gram) serving.

There are other types of tofu with higher protein concentrations. For instance, "firm" or "extra firm" tofu, which undergoes more extensive pressing during the manufacturing process, tends to have a higher protein content.

Additionally, some tofu brands offer protein-enriched versions that boast even more protein per serving

Health Benefits of Tofu

Tofu is not only a great source of protein but also offers several health benefits.

Tofu is low in saturated fat and cholesterol, making it heart-friendly.

Additionally, tofu contains phytochemicals, isoflavones, and antioxidants that are believed to support overall health and reduce the risk of certain chronic diseases.

Chicken: A Lean Protein Source

Chicken is a widely consumed poultry product known for its high protein content and versatility in cooking.

Protein Content in Chicken

Chicken is a rich source of protein, containing approximately 31 grams of protein per 3.5-ounce (100-gram) serving.

Chicken is a complete protein, providing all nine essential amino acids required by the human body.

Health Benefits of Chicken

Chicken is not only an excellent source of protein but also low in fat, especially if you choose skinless varieties.

Chicken contains essential vitamins and minerals such as vitamin B6 and niacin, which are essential for metabolism and overall well-being.

Amino Acid Profile: Tofu vs. Chicken

Tofu provides a good balance of essential amino acids, although it is relatively lower in methionine.

To compensate for this, you can combine tofu with other methionine-rich foods, such as quinoa, other grains, nuts or seeds, to create a complete protein source.

Chicken, being a complete protein source, contains all essential amino acids in good proportions. This makes it an excellent choice for meeting your daily protein needs.

In summary: Tofu provides a good balance of essential amino acids but is lower in methionine. You can compensate by combining it with methionine-rich foods like grains or seeds. In contrast, chicken is a complete protein source with all essential amino acids.

Environmental Impact

Tofu has a significantly lower environmental impact compared to chicken production.

The cultivation of soybeans used to make tofu requires less water and land, making it a more sustainable choice.

Chicken production, particularly in intensive farming practices, has a higher environmental impact.

It requires more water, land, and feed resources compared to tofu.

Frequently Asked Questions

Is tofu good for losing weight?

Tofu can help with weight loss because it's low in calories and has protein that makes you feel full. But remember, weight loss depends on overall calorie intake, so eat tofu as part of a balanced diet.

How much protein in extra firm tofu?

A typical 4-ounce (113-gram) serving of extra firm tofu has about 9-11 grams of protein, but this can vary slightly among brands.

Can you eat a block of tofu every day?

Eating tofu daily is okay for many people. But it's balance your diet with other foods for a variety of nutrients. If you have health concerns, consult a healthcare provider or dietitian.

What is the healthiest form of tofu?

All forms of tofu are considered healthy options and are full of protein, vitamins, and minerals. Extra firm tofu has the highest protein content which is desirable for those looking to consume a higher protein diet.

Reasons to incorporate both tofu and chicken into your diet

While tofu and chicken have their differences, they are both great to include as a part of a balanced diet.

  • Diverse Protein Sources
  • Complete Nutrient Profile
  • Flexibility in Cooking
  • Heart-Friendly Choices
  • Satiety and Portion Control
Comparing Protein Content: Tofu vs. Chicken (4)

So what?

In conclusion, both tofu and chicken are excellent sources of protein, each with its own set of benefits.

If you are looking for a plant-based protein option, tofu is a fantastic choice. On the other hand, if you prefer a lean, complete protein source, chicken is a reliable option.

Consider your dietary preferences, health goals, and environmental concerns when making your decision.

Want more easy recipes that are both delicious and nutritious? I think you'll like these.

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Comparing Protein Content: Tofu vs. Chicken (2024)

FAQs

Comparing Protein Content: Tofu vs. Chicken? ›

Chicken is significantly higher in protein than tofu, clocking in at more than double the amount.

Is tofu better protein than chicken? ›

As a dietitian and personal trainer, tofu and chicken are some of my favorite protein sources. Chicken is higher in calories, proteins, and fats compared to tofu, while tofu contains dietary fiber, which chicken lacks.

Does tofu lose protein when cooked? ›

In cooking excluding roasted beans, proteins with a mass of 50 kDa or above and around 20 kDa were denatured, and in twice-fried tofu, proteins around 40 kDa were denatured, but the protein concentration excluding boiled soybeans did not decreased.

Which has more protein chicken or soybean? ›

Soybeans generally contain more protein than chicken. On average, cooked soybeans contain about 16-18 grams of protein per 100 grams, while cooked chicken breast contains around 31 grams of protein per 100 grams.

Is tofu protein as good as meat protein? ›

Nutritionally, tofu offers much to love. According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat. Most of that fat is of the healthy polyunsaturated kind. The high level of protein makes tofu a good alternative to animal-derived meat.

Can I eat tofu everyday as a protein? ›

Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.

Which is better for you eggs or tofu? ›

In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.

Is there a downside to eating tofu? ›

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

Is tofu inflammatory? ›

Tofu and tempeh.

Studies suggest people who eat soy-based foods have lower odds of inflammation-related diseases like heart disease, diabetes, and some cancers. Nuts and legumes, Tree nuts like almonds and walnuts, along with peanuts, are rich in unsaturated fats, along with anti-inflammatory vitamins and minerals.

Can tofu fully replace meat? ›

Tofu is rich in nutrients, contains all essential amino acids and is low in saturated fat and cholesterol. Its adaptability allows for use in diverse dishes, whether as a meat substitute in vegetarian meals, blended into smoothies, or grilled, baked or stir-fried for added protein in a range of recipes.

Is peanut butter a complete protein? ›

Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person's daily protein intake.

Is quinoa a complete protein? ›

Quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams) ( 4 ). Quinoa is often referred to as a complete protein. This is because it contains all nine of the essential amino acids that your body can't make on its own.

Which vegetarian food has more protein than chicken? ›

1. BLACK BEANS. They contain 15g of protein in just a 1-cup serving, more than the amount in a chicken drumstick. Not only are black beans a great source of protein, but they're also an excellent source of fiber and vitamins and minerals—plus they're low in fat and have no cholesterol.

Does tofu increase estrogen? ›

Soy is unique in that it contains a high concentration of isoflavones, a type of plant estrogen (phytoestrogen) that is similar in function to human estrogen but with much weaker effects. Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity.

Is tofu good for your gut? ›

General Gut Health

One study found that consuming soy products led to an increase in the healthy bacterias bifidobacteria and lactobacilli in the gut. Both of these bacteria have been found to help decrease risk of chronic diseases.

How much tofu is equivalent to chicken? ›

Other studies show that regularly eating tofu can provide lower total cholesterol and triglyceride levels, so while you might need to eat more of it to equal the same amount of protein consumed by eating chicken (about 290 grams of tofu to 150 grams of lean meat), the anti-inflammatory agents and bone-strengthening ...

What are the pros and cons of eating tofu? ›

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

Is tofu a good substitute for chicken? ›

High-Protein Content: Tofu provides a significant amount of protein, essential for muscle repair and overall health, making it an excellent chicken substitute.

Is tofu good for weight loss? ›

Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.

What are the best foods for protein? ›

Protein foods

poultry – chicken, turkey, duck, emu, goose, bush birds. fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams. eggs. dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

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