How much protein in tofu vs chicken?

How much protein in tofu vs chicken?


When it comes to comparing protein content, tofu and chicken are two popular options that often come up in discussions. Both tofu and chicken are known for their high protein content, but how do they compare? In this article, we will dive deeper into the topic of how much protein is in tofu versus chicken, exploring the nutritional profiles of both and providing a clear comparison.

Protein Content in Tofu

Tofu, also known as bean curd, is a popular plant-based protein source commonly used in vegetarian and vegan diets. It is made from soybeans and has a relatively high protein content. On average, a 100-gram serving of tofu contains around 8 grams of protein. However, it’s important to note that the protein content may vary slightly depending on the brand and type of tofu.

Tofu is considered a complete protein, meaning it provides all the essential amino acids that our bodies need. It is also low in saturated fat and cholesterol, making it a healthy choice for individuals looking to increase their protein intake while keeping their fat intake in check.

Protein Content in Chicken

Chicken is a popular choice for meat eaters looking to consume a high amount of protein. It is a lean source of protein and is often included in various diets, including those focused on muscle building and weight loss. The protein content in chicken can vary depending on the cut and cooking method.

On average, a 100-gram serving of chicken breast contains around 31 grams of protein. Chicken breast is particularly lean, making it a preferred choice for individuals looking to minimize their fat intake while maximizing protein consumption. Other cuts of chicken, such as thighs or drumsticks, may have slightly lower protein content due to the presence of more fat.

Comparison: Tofu vs. Chicken

When comparing the protein content of tofu and chicken, it’s clear that chicken has a higher protein content per serving. A 100-gram serving of chicken breast contains almost four times the amount of protein compared to the same serving size of tofu. This makes chicken a more concentrated source of protein for those who are specifically looking to increase their protein intake.

However, it’s important to consider other factors when choosing between tofu and chicken. Tofu is a plant-based protein source, making it suitable for vegetarians and vegans. It also offers additional health benefits, such as being lower in saturated fat and cholesterol compared to chicken. Tofu is also a good source of calcium and iron, which may be lacking in some diets.

On the other hand, chicken provides not only protein but also essential vitamins and minerals like vitamin B12, zinc, and selenium. It is also a source of creatine, which is important for muscle function and energy production. For individuals following a non-vegetarian diet, chicken can be a convenient and versatile protein source.


In conclusion, both tofu and chicken are excellent sources of protein, but the protein content in chicken is significantly higher per serving compared to tofu. Chicken provides a concentrated source of protein and additional essential nutrients, while tofu offers a plant-based alternative with additional health benefits. The choice between tofu and chicken ultimately depends on individual dietary preferences, restrictions, and health goals.


– USDA FoodData Central: