Food compare · 2026
Tofu (firm) vs Chicken breast
Tofu (firm) vs Chicken breast compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | Tofu (firm) | Chicken breast |
|---|---|---|
| Calories | 144 kcal | 165 kcal |
| Protein | 17 g | 31 g |
| Carbs | 3 g | 0 g |
| Fat | 9 g | 3.6 g |
| Fiber | — | — |
| Protein per 100 kcal | 11.8 g | 18.8 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick firm tofu when you want a plant protein that absorbs sauces. Pick chicken breast when you want the highest animal-protein density with minimal carbs.
Pick Tofu (firm) when
Vegetarian meals, stir-fries, or lower environmental-impact protein swaps.
Pick Chicken breast when
Maximum protein per calorie and a familiar lean meat texture.
Caveats
- Tofu is often pan-fried in oil — log the cooking fat. Pressed vs silken tofu are different foods.
Food notes
🥢 Tofu (firm)
Press before cooking for better texture. 17g protein per 100g — comparable to most animal proteins per calorie.
🍗 Chicken breast
The default protein source for cuts and bulks alike. 31g protein per 100g cooked, with minimal calorie cost. Pairs with anything; weight loss-friendly.
AskCalories
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