Comparison

Chicken Breast vs Tofu: Animal vs Plant Protein Compared

A head-to-head comparison of the leading animal and plant protein sources.

By Jennifer Zone, PhD · Updated July 1, 2026 ·
4.8 (8 reviews) · Rating

Summary

Chicken breast and firm tofu are the most-cited reference foods for animal- and plant-based high-protein diets. This comparison uses USDA data for raw, boneless, skinless chicken breast and firm tofu (calcium-set) per 100 g. Chicken breast provides more than 2× the protein per 100 g and 4× the protein per calorie. Tofu provides fiber, calcium (when calcium-set), iron, and isoflavones that chicken lacks. Tofu is also significantly cheaper per gram of protein.

The table below compares Chicken Breast and Firm Tofu across 8 key nutritional and economic metrics. The "winner" column indicates which option performs better on that specific metric - note that "better" depends on your dietary goal (lower calories vs higher iron, etc.).

Side-by-Side Comparison

Per 100 g. Values are for raw, edible portion unless otherwise noted. Winner column reflects the option that performs better on the given metric.

Metric Chicken Breast Firm Tofu Winner
Calories (kcal) 110 144 Chicken Breast
Protein (g) 23.1 17.3 Chicken Breast
Total Fat (g) 1.24 8.7 Chicken Breast
Fiber (g) 0 2.3 Firm Tofu
Calcium (mg) 11 350 Firm Tofu
Iron (mg) 0.4 2.7 Firm Tofu
Vitamin B12 (μg) 0.3 0 Chicken Breast
Cost per 100 g protein (USD) 0.72 0.58 Firm Tofu
Note: "Winner" reflects the nutritionally preferable direction for the metric (e.g., lower calories wins for calories, higher protein wins for protein). See the "Note" column for context.

Key Findings

  • Calories: Chicken is lower calorie per 100 g.
  • Protein: Chicken provides ~33% more protein per 100 g.
  • Total Fat: Chicken is much leaner.
  • Fiber: Tofu provides dietary fiber; chicken provides none.
  • Calcium: Calcium-set tofu is a superb calcium source.
  • Iron: Tofu provides ~7× more iron.
  • Vitamin B12: B12 is found only in animal foods.
  • Cost per 100 g protein: Tofu is typically ~20% cheaper per gram of protein.

Recommendation

Bottom line

Chicken breast is the clear winner for protein density, leanness, and vitamin B12. Tofu wins on fiber, calcium, iron, and cost. A mixed diet that includes both delivers complementary strengths: complete animal protein with high bioavailability, plus plant-based fiber and minerals.

FAQ

Is tofu a complete protein?
Yes. Unlike most plant proteins, soy (and therefore tofu) contains all nine essential amino acids in adequate proportions, making it a complete protein.
Can tofu replace chicken for protein?
Partially. You need ~33% more tofu by weight to match chicken's protein, which also adds calories and fat. Tofu is excellent in mixed diets but strict protein-per-calorie efficiency favors chicken.