Firm tofu vs Chicken breast: nutrition comparison
Per 100 g · raw, firm, calcium-set vs cooked, roasted, skinless
Per 100 g, firm tofu has 144 kcal and 17.3 g protein, while chicken breast has 165 kcal and 31 g protein. Firm tofu is the lighter option by 21 kcal. Chicken breast delivers more protein (13.7 g more per 100 g). Firm tofu is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Firm tofu | Chicken breast | Difference | |
|---|---|---|---|
| Calories | 144 kcal | 165 kcal | −21 kcal (13%) |
| Protein | 17.3 g | 31 g | −13.7 g (44%) |
| Carbohydrate | 2.8 g | 0 g | +2.8 g |
| Fat | 8.7 g | 3.6 g | +5.1 g (142%) |
| Fiber | 2.3 g | 0 g | +2.3 g |
| Sugar | 0.6 g | 0 g | +0.6 g |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Chicken breast is higher (165 vs 144 kcal).
- Protein: Chicken breast leads with 31 g vs 17.3 g. That is 12 g/100 kcal for firm tofu and 18.8 g/100 kcal for chicken breast.
- Fiber: Firm tofu provides more (2.3 g vs 0 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, firm tofu or chicken breast?
Chicken breast has more — 165 kcal vs 144 kcal per 100 g, a difference of 21 kcal.
Which has more protein, firm tofu or chicken breast?
Chicken breast has more protein: 31 g vs 17.3 g per 100 g.
Is firm tofu healthier than chicken breast?
"Healthier" depends on your goals. Per 100 g, firm tofu has 144 kcal and 17.3 g protein, while chicken breast has 165 kcal and 31 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14