Food amount
For 200 calories, the comparison uses 138.9 g of tofu and 121.2 g of chicken breast.
A closer look at a familiar choice
Tofu vs. Chicken breast
Per 100 g, raw tofu, firm, prepared with calcium sulfate has 144 calories and 17.3 g protein; roasted chicken breast (meat only) has 165 calories and 31 g protein. Change the basis to see the tradeoffs.
| Nutrient | Tofu | Chicken breast |
|---|---|---|
| Calorieskcal | 144 | 165 |
| Proteing | 17.3 | 31 |
| Carbohydrateg | 2.8 | 0 |
| Fatg | 8.7 | 3.6 |
| Fiberg | 2.3 | 0 |
| Total sugarsg | — | 0 |
| Sodiummg | 14 | 74 |
| Saturated fatg | 1.3 | 1 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Chicken breast provides more reported protein at equal calories: 24 g for tofu, compared with 37.6 g for chicken breast.
Fiber
The fiber amounts are 3.2 g for tofu and 0 g for chicken breast at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 19 mg and 90 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Vitasoy USA Nasoya, Lite Silken TofuUSDA SR Legacy | 100 g | 43 | 8.2 g | — | 79 mg |
| MORI-NU, Tofu, silken, lite extra firmUSDA SR Legacy | 100 g | 38 | 7 g | 0 g | 98 mg |
| MORI-NU, Tofu, silken, lite firmUSDA SR Legacy | 100 g | 37 | 6.3 g | 0 g | 85 mg |