Calorie comparison
Chicken Breast vs Tofu
Per 100 grams, tofu is the lighter choice by 21 calories, while chicken breast delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Chicken Breast | Tofu |
|---|---|---|
| Calories | 165 | 144 |
| Protein | 31 g | 15 g |
| Carbs | 0 g | 3.9 g |
| Fat | 3.6 g | 8.7 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍗 Chicken Breast
3 oz cooked (85 g)
140 cal
26.4 g protein · 0 g carbs · 3.1 g fat
🧊 Tofu
1/2 cup (126 g)
181 cal
18.9 g protein · 4.9 g carbs · 11 g fat
Frequently asked
Which has more calories, chicken breast or tofu?
Per 100 g, chicken breast has 165 calories and tofu has 144. Tofu is lower in calories.
Which has more protein, chicken breast or tofu?
Chicken Breast has 31 g of protein per 100 g; tofu has 15 g. Chicken Breast wins on protein.
Is chicken breast or tofu better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward tofu — but portion size matters more than which food you pick.
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