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Tofu vs Chicken Breast: Calories Compared
Tofu is lower in calories (76 vs 165 per 100g). Tofu has 8.1g protein per 100g versus 31g in Chicken Breast.
Per typical serving, Tofu provides 76 kcal (based on a 100g portion) versus Chicken Breast at 231 kcal (140g). The average adult needs around 2,000 calories per day, so tofu contributes 3.8% and chicken breast contributes 11.6% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Tofu | Chicken Breast |
|---|---|---|
| Calories | 76 kcal | 165 kcal |
| Protein | 8.1g | 31g |
| Carbohydrates | 1.9g | 0g |
| of which Sugars | 0.6g | 0g |
| Fat | 4.8g | 3.6g |
| of which Saturates | 0.7g | 1g |
| Fibre | 0.3g | 0g |
| Sodium | 7mg | 74mg |
| Potassium | 121mg | 256mg |
| Calcium | 350mg | 15mg |
| Iron | 5.4mg | 1mg |
| Vitamin C | 0.1mg | 0mg |
| Vitamin A | 0µg | 6µg |
| Selenium | 9µg | 28µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Chicken Breast has more (165kcal vs 76kcal per 100g) — a difference of 89kcal. Tofu is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 8.1g per 100g) — a difference of 22.9g. Chicken Breast is the stronger source of protein here.
- Carbohydrates: Tofu has more (1.9g vs 0g per 100g) — a difference of 1.9g.
- Sugars: Tofu has more (0.6g vs 0g per 100g) — a difference of 0.6g. Chicken Breast is the lower-sugars option if that is your priority.
- Fat: Tofu has more (4.8g vs 3.6g per 100g) — a difference of 1.2g. Chicken Breast is the lower-fat option if that is your priority.
- Saturated fat: Chicken Breast has more (1g vs 0.7g per 100g) — a difference of 0.3g. Tofu is the lower-saturated fat option if that is your priority.
- Fibre: Tofu has more (0.3g vs 0g per 100g) — a difference of 0.3g. Tofu is the stronger source of fibre here.
- Sodium: Chicken Breast has more (74mg vs 7mg per 100g) — a difference of 67mg. Tofu is the lower-sodium option if that is your priority.
- Potassium: Chicken Breast has more (256mg vs 121mg per 100g) — a difference of 135mg. Chicken Breast is the stronger source of potassium here.
- Calcium: Tofu has more (350mg vs 15mg per 100g) — a difference of 335mg. Tofu is the stronger source of calcium here.
- Iron: Tofu has more (5mg vs 1mg per 100g) — a difference of 4mg. Tofu is the stronger source of iron here.
- Vitamin c: Tofu has more (0mg vs 0mg per 100g) — a difference of 0mg. Tofu is the stronger source of vitamin C here.
- Vitamin a: Chicken Breast has more (6µg vs 0µg per 100g) — a difference of 6µg. Chicken Breast is the stronger source of vitamin A here.
- Selenium: Chicken Breast has more (28µg vs 9µg per 100g) — a difference of 19µg. Chicken Breast is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Tofu | % DV | Chicken Breast | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Tofu is the lower-calorie option at 76 kcal per 100g. If you need more protein, Chicken Breast provides more at 31g per 100g. For lower carbohydrates, Chicken Breast has fewer carbs at 0g per 100g.
Both tofu and chicken breast can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Tofu or Chicken Breast?
Tofu has 76 calories per 100g while Chicken Breast has 165 calories per 100g. Chicken Breast is higher in calories by 89 kcal per 100g.
Which has more protein, Tofu or Chicken Breast?
Tofu contains 8.1g of protein per 100g. Chicken Breast contains 31g of protein per 100g. Chicken Breast has more protein.
Is Tofu healthier than Chicken Breast?
Tofu has 76 kcal, 8.1g protein, 1.9g carbs and 4.8g fat per 100g. Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Tofu or Chicken Breast?
Tofu contains 0.3g of fibre per 100g, and Chicken Breast contains 0g per 100g. Tofu has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Tofu vs Chicken Breast?
A typical 100g serving of tofu (100g) is around 76 calories. A typical 1 breast of chicken breast (140g) is around 231 calories — a difference of 155 kcal per serving in favour of tofu.
Can I substitute Tofu for Chicken Breast in recipes?
Tofu and Chicken Breast come from different food categories, so a direct swap will usually change both the flavour and texture of a recipe — treat this as a nutritional comparison rather than a like-for-like culinary substitute.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).