Whether you are team vegetarian or team carnivore, tofu and chicken are high-quality protein sources. They each have pros and cons to consider regarding their nutrition comparisons. Chicken is a richer source of protein, but it also contains more cholesterol than tofu. On the other hand, tofu offers 3. 5 times less fat than chicken. Letâs dive into the main differences between tofu and chicken, their nutritional profiles, and how to incorporate these high-protein sources into your diet. Knowing the differences between your protein sources can help you reach your goals of getting more protein, lowering your cholesterol, or eating less saturated fat.
Discover how your body responds to what you eat, and make small changes to hit your health goals
Tofu and chicken are both excellent sources of protein and important nutrients, but is one significantly healthier than the other? With tofu being plant-based and chicken being an animal protein, there are some key differences in their nutritional profiles worth comparing. In this article, we’ll analyze the nutrition facts, potential health benefits, and downsides of tofu versus chicken to determine if one has a clear health advantage.
Protein Content
-
There are 31 grams of protein in 100 grams of chicken breast. Thighs and other dark meats have a little less protein, but still a good amount.
-
Firm tofu provides about 17g of protein per 100g Silken and soft tofu have less
-
For equal weight chicken contains nearly double the amount of protein compared to tofu. To match chicken’s protein you’d need to eat almost double the amount of tofu.
Winner: Chicken
Fat Content
-
Chicken breast contains 3-5g of fat per 100g, mostly unsaturated fats. Dark meat is higher from 8-12g per 100g.
-
Tofu provides 4-6g of fat per 100g depending on firmness. The fat in tofu is primarily unsaturated.
-
Both are relatively low in saturated fat, but tofu contains no cholesterol while chicken contains some.
Winner: Tofu
Calories
-
100g of chicken breast has about 165 calories. Dark meat has slightly more.
-
100g of firm tofu has 144 calories. Softer types have less.
-
For equal protein, chicken and tofu calories are comparable.
Draw
Vitamins and Minerals
-
Chicken has high B vitamins, selenium, phosphorus, zinc, iron, and potassium.
-
It has a lot of zinc, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and phosphorus. It also contains B vitamins.
-
Tofu has more diverse minerals while chicken has more B vitamins.
Draw
Amino Acids
-
Both contain all essential amino acids and are high quality proteins.
-
By weight chicken has higher amino acids, but when adjusted for protein, amounts are fairly equal.
Draw
Health Benefits
Chicken
- Heart, joint, and brain health from omega-3s and monounsaturated fats
- Immune support from zinc and B vitamins
- Muscle growth from branched-chain amino acids like leucine
- Nervous system support from B vitamins
Tofu
- Heart health from fiber, potassium, and magnesium
- Blood sugar regulation from fiber and protein
- Digestive support from probiotics and fiber
- Bone health from calcium and magnesium
- Breast cancer prevention from phytoestrogens
Potential Slight Edge: Chicken due to omega-3s
Downsides
- Chicken contains saturated fat and cholesterol while tofu does not.
- Tofu made from GMO soybeans is controversial regarding effects on hormones.
- Soy/tofu allergies are common. Chicken allergies less so.
Potential Slight Edge: Chicken
Verdict
When it comes to nutritional content, tofu and chicken are neck and neck. Chicken wins for higher protein while tofu wins for zero cholesterol and healthy fats. For vitamins, minerals, calories, and amino acids they are evenly matched.
When it comes to possible health benefits, chicken may have a slight edge because it contains omega-3s. However, both offer significant health promoting nutrients.
Ultimately, eating both tofu and chicken as part of a healthy diet is the best way to get the health benefits of both. Even though chicken has more protein per gram, you can get enough protein from either.
For those who tolerate both foods well, choosing between chicken vs tofu comes down mostly to personal dietary preferences rather than one being clearly healthier. Including a variety of lean proteins like these is recommended for optimal health.
Key Takeaways
-
Chicken contains about double the protein per gram compared to tofu.
-
Tofu is lower in fat and contains no cholesterol.
-
Their vitamin, mineral, calorie, and amino acid profiles are generally comparable.
-
Chicken may offer slightly more health benefits, but both are nutritious.
-
Those without allergies or intolerances can healthfully incorporate both as part of a varied diet.
Does Tofu Grow Glutes?
While tofu can be beneficial for building muscle, no single food can magically improve muscle growth in a targeted area such as the glutes. Weight training that targets this muscle group plus a calorie surplus that includes macronutrients to support muscle growth, like optimal protein and adequate carbohydrates, will help improve hypertrophy in one area if that is your goal.
Tofu vs Chicken Cost
Tofu is usually cheaper than chicken, but the exact price can change based on where you live, whether you buy name brands or private labels, and the quality of the food in general. Some cuts of chicken are more expensive than others, namely chicken breast. Likely due to the processing fees, the more omit has been trimmed, had bones removed, etc. the more expensive it may be. Cuts of chicken, like bone-in chicken thighs, wings, and drumsticks, are more affordable options. However, the cost of chicken can fluctuate depending on the quality, your location, and market trends.
Is tofu healthier than meat?
FAQ
Is it healthier to eat chicken or tofu?
Chicken is a great source of B vitamins, however, Tofu contains more zinc, magnesium, and calcium. Overall, it’s important to look at your health goals. Nov 22, 2023.
Is there a downside to eating tofu?
Incorporating tofu into your daily meals and snacks can bring several health benefits. These benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. Eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
Is tofu or meat better 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.
Are eggs or tofu healthier?
Both tofu and eggs are healthy and offer unique benefits. Tofu tends to be lower in calories, saturated fat, and cholesterol, while also providing more fiber. Eggs have a lot of protein, vitamins, and minerals. They also have cholesterol, but the American Heart Association says that for most people, eating eggs doesn’t necessarily raise their blood cholesterol levels.
Is chicken better than tofu?
Chicken is significantly higher in protein than tofu. Chicken breast is also lower in fat, however, Tofu contains “good fats”, including monounsaturated and polyunsaturated fats. Chicken is a great source of B vitamins, however, Tofu contains more zinc, magnesium, and calcium. Overall, it’s important to look at your health goals.
How many calories are in Chicken vs tofu?
The fat in tofu makes up most of its calories (45), while protein makes up most of the calories in chicken (124). If you have to choose between tofu and chicken, you should choose the one that meets both your calorie and macronutrient needs. Chicken has significantly more protein than tofu.
How much protein is in tofu & chicken?
Firm tofu provides about 17 grams of protein per 100 grams. The protein content may vary slightly depending on the specific type and brand. Chicken contains about 3 to 5 grams of fat per 100 grams, which means it provides a protein boost without a significant saturated fat load.
Should I eat chicken or tofu?
The choice between chicken or tofu depends on your overall nutritional needs. Including a variety of foods in a balanced diet is important, and this can be done with both chicken and tofu. Chicken is significantly higher in protein than tofu.
Is tofu a good source of protein?
Overall, tofu and chicken are great lean protein sources. Skinless chicken breast and super-firm tofu are the highest-protein and lowest-calorie options among those reviewed. Across the board, chicken is very high in protein, while silken and soft forms of tofu are much lower in protein.
Is tofu healthier than meat?
Tofu is plant-based and lower in saturated fat than many meat options. However, meat provides high-quality protein and essential nutrients, for those who include animal products in their diet. Both options can fit into a healthy, balanced diet.