You’ve heard it a million times before—lean protein is a big part of a healthy diet. Two of the most popular protein-packed foods that come to mind are chicken breasts and their vegetarian counterpart, tofu. But is one healthier than the other? Our experts break down the differences between the two, and finally answer the question—which is healthier: chicken or tofu?
Chicken nutrition
Let’s talk about what brought us here: lean protein. A 3-oz chicken breast has about 21 g of protein and 3.5 g of total fat per serving. Chicken also contains blood-building iron, immune-supporting zinc and magnesium, and is a rich source of B vitamins. “B vitamins help with brain function and fight fatigue, and protein supports good muscle mass,” says Laura Iu, R.D., a registered dietitian nutritionist and certified intuitive eating counselor in New York City.
Tofu nutrition
Tofu is a staple in many Asian cuisines and is made from soybeans. Whether you enjoy it simply steamed or consider it a blank canvas to doctor up, one thing we can all agree on is that it’s a smart choice when building a balanced, plant-based plate. Per 3-oz serving, tofu contains about 8 g of protein and 4 g of fat, as well as calcium, iron, zinc, magnesium (which also supports healthy blood pressure levels), and potassium—a mineral that functions as an electrolyte to help muscles function and keep fluid levels balanced.
“Tofu is a solid way to get protein into your life in an animal-free way,” says Jessica Stamm, M.S., R.D.N., a registered dietitian nutritionist in California. It also boasts fiber, which helps you in all kinds of ways, such as supporting smooth digestion and proper blood sugar regulation.
Thanks to its subtle flavor, tofu can be incorporated into things that chicken cannot. “Soft tofu can be a delicious way to add extra protein and calcium to a smoothie. Or, you can switch up your morning egg routine and make a scrambled tofu hash with vegetables and potatoes,” suggests Stamm.
Which is healthier: Chicken or tofu?
Both pack plenty of nutrients, making it a draw! Chicken and tofu are each good sources of lean protein and deliver an array of other important vitamins and minerals that are crucial to a healthy working body.
“Adding a variety of food to your diet is always key. And since both of these proteins contain significant amounts of nutrients that the other protein does not offer, both will contribute to overall health and wellbeing,” Iu says. So, if you’re not a vegetarian (or vegan!) the answer may be to just add both to your menu.
If you’re looking for something specific, though, each protein has its own pros. Chicken is significantly higher in protein than tofu, clocking in at more than double the amount. And while chicken breast is also slightly lower in fat, tofu comes out on top in this category because it contains all monounsaturated and polyunsaturated fats, aka the “good” kind; whereas chicken contains a little bit of saturated fat and cholesterol, which tofu is free of. Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber.
“What’s most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm. That means opting for grilling, baking, or roasting over frying, and flavoring with lots of fresh herbs and spices instead of too much salt. “A great trick is to pound chicken with a mallet to ensure even cooking and allow marinades to really soak in,” Iu says.
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Alyssa Jung
Senior Editor, Fitness & Nutrition
Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.
FAQs
Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber. “What's most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm.
Which one is healthier, chicken or tofu? ›
Tofu nutrition. This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.
Is tofu better than meat 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.
Can tofu replace meat nutrition? ›
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.
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.
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.
What is healthier than tofu? ›
Tempeh contains the most fiber and more protein than tofu because it contains the whole bean.
Can I eat tofu every day? ›
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.
What are the side effects of too much tofu? ›
The significant disadvantages of Tofu may cause allergies in some people. The symptoms of soy allergies include skin rash, inflammation, itching, fainting, breathing difficulty, abdominal pain and throat swelling. In rare scenarios, Tofu may cause osteoporosis and estrogen-related cancer.
Will I lose weight if I only eat tofu? ›
The effect of eating tofu with weight loss has been proven on many studies. Specifically, people who follow the tofu diet from 2 months to 1 year will lose an average of 4.5 kg. Therefore, this food has been and is appearing popular in many people's weight loss, diet, and vegetarian menus.
Less processed plant proteins such as tofu, whole grains, legumes, and beans are preferred protein sources compared to more processed soy isolates, textured vegetable protein (TVP), and wheat gluten because the less processed forms retain more of the nutrients and benefits of the original food.
Does tofu have estrogen? ›
Like other soy-based foods, tofu contains plant estrogens. For many years, people thought soy added too much estrogen to your body and led to breast cancer in women. But much of the research that raised that concern looked at the effects of soy on rodents. Those animals process soy differently than humans do.
Is tofu healthier than steak? ›
Lean beef (defined by government guidelines as having less than 10 grams total fat, 4.5 grams or less saturated fat and less than 95 milligrams of cholesterol per 3.5 ounces) can be healthier than chicken, fish - or tofu (bean curd) for that matter - depending on how much is eaten and how it's prepared.
Is tofu good or bad for gut? ›
Soy has actually been found to increase the good bacteria in the gut, leading to overall better gut health when consumed. This might help explain why soy foods have been associated with healthier outcomes as we are learning more and more about how connected a healthy gut is to an overall healthy body.
Is tofu anti-inflammatory? ›
Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.
Is tofu healthier than chicken? ›
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.
Can tofu replace chicken? ›
Extra firm tofu makes some people say "tastes like chicken." This tofu has the lowest moisture content and is often used as a meat substitute in Asian or vegetarian dishes. It's excellent grilled or friend and also works well in pastas, sandwiches, and curries.
Which tofu is healthiest? ›
Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content. Silken tofu contains the most water, while firm tofu is drier and more dense.
Is raw or cooked tofu healthier? ›
Both cooked and uncooked tofu is a good source of iron, calcium, and magnesium among other things. Yes, you can eat tofu raw tofu. Tofu is made from soybean curds. It is a great source of protein and healthy addition to your diet.
Why is tofu better? ›
Unlike other plant proteins, tofu contains all nine essential amino acids that your body can't make on its own. All that protein packed into a 3-ounce slice does a great job keeping you full for longer, which is a big help if you're trying to keep your weight in check.
