Chicken breast vs tofu: which is healthier?

Tofu is more nutrient-dense, scoring 69/100 against 52/100 for chicken breast. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Chicken breast

52/100Moderate nutrient density

165 kcal per 100 g. 1 portion: 120 g

Tofu

69/100High nutrient density

78 kcal per 100 g. 1/2 cup: 126 g

Higher score

Which to pick for your goal

Fewer caloriesTofu165 vs 78 kcal per 100 g
More proteinChicken breast31 vs 9 g per 100 g
More fiberTofu0 vs 0.9 g per 100 g
Less sugarChicken breast0 vs 0.6 g per 100 g
More potassiumChicken breast256 vs 148 mg per 100 g
Less saturated fatAbout even1 vs 0.8 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Chicken breast, 100 g	Tofu, 100 g	Chicken breast, 120 g	Tofu, 126 g
Calories	165 kcal	78 kcal	198 kcal	98 kcal
Protein	31 g	9 g	37 g	11 g
Carbohydrates	0 g	2.9 g	0 g	3.6 g
Sugars	0 g	0.6 g	0 g	0.8 g
Fiber	0 g	0.9 g	0 g	1.1 g
Fat	3.6 g	4.2 g	4.3 g	5.3 g
Saturated fat	1 g	0.8 g	1.2 g	1 g
Vitamin C	0 mg	0.2 mg	0 mg	0.3 mg
Vitamin A	6 µg	0 µg	7.2 µg	0 µg
Potassium	256 mg	148 mg	307 mg	186 mg
Iron	1 mg	1.6 mg	1.2 mg	2 mg
Calcium	15 mg	201 mg	18 mg	253 mg
Magnesium	29 mg	37 mg	35 mg	47 mg
Sodium	74 mg	12 mg	89 mg	15 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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