You’ve heard it a million times before—lean protein is a big part of a healthy diet. Two of the most popular protein-packed foods that come to mind are chicken breasts and their vegetarian counterpart, tofu. But is one healthier than the other? Our experts break down the differences between the two, and finally answer the question—which is healthier: chicken or tofu?
Chicken nutrition
Let’s talk about what brought us here: lean protein. A 3-oz chicken breast has about 21 g of protein and 3.5 g of total fat per serving. Chicken also contains blood-building iron, immune-supporting zinc and magnesium, and is a rich source of B vitamins. “B vitamins help with brain function and fight fatigue, and protein supports good muscle mass,” says Laura Iu, R.D., a registered dietitian nutritionist and certified intuitive eating counselor in New York City.
Tofu nutrition
Tofu is a staple in many Asian cuisines and is made from soybeans. Whether you enjoy it simply steamed or consider it a blank canvas to doctor up, one thing we can all agree on is that it’s a smart choice when building a balanced, plant-based plate. Per 3-oz serving, tofu contains about 8 g of protein and 4 g of fat, as well as calcium, iron, zinc, magnesium (which also supports healthy blood pressure levels), and potassium—a mineral that functions as an electrolyte to help muscles function and keep fluid levels balanced.
“Tofu is a solid way to get protein into your life in an animal-free way,” says Jessica Stamm, M.S., R.D.N., a registered dietitian nutritionist in California. It also boasts fiber, which helps you in all kinds of ways, such as supporting smooth digestion and proper blood sugar regulation.
Thanks to its subtle flavor, tofu can be incorporated into things that chicken cannot. “Soft tofu can be a delicious way to add extra protein and calcium to a smoothie. Or, you can switch up your morning egg routine and make a scrambled tofu hash with vegetables and potatoes,” suggests Stamm.
Which is healthier: Chicken or tofu?
Both pack plenty of nutrients, making it a draw! Chicken and tofu are each good sources of lean protein and deliver an array of other important vitamins and minerals that are crucial to a healthy working body.
“Adding a variety of food to your diet is always key. And since both of these proteins contain significant amounts of nutrients that the other protein does not offer, both will contribute to overall health and wellbeing,” Iu says. So, if you’re not a vegetarian (or vegan!) the answer may be to just add both to your menu.
If you’re looking for something specific, though, each protein has its own pros. Chicken is significantly higher in protein than tofu, clocking in at more than double the amount. And while chicken breast is also slightly lower in fat, tofu comes out on top in this category because it contains all monounsaturated and polyunsaturated fats, aka the “good” kind; whereas chicken contains a little bit of saturated fat and cholesterol, which tofu is free of. Chicken also wins when it comes to B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fiber.
“What’s most important when cooking either chicken or tofu is to choose a healthy preparation method,” says Stamm. That means opting for grilling, baking, or roasting over frying, and flavoring with lots of fresh herbs and spices instead of too much salt. “A great trick is to pound chicken with a mallet to ensure even cooking and allow marinades to really soak in,” Iu says.
Grilled Chicken with Smoky Corn Salad
GET THE RECIPE
Chicken With Fried Cauliflower Rice
Asian Tofu With Baby Bok Choy
Sweet and Sticky Tofu Noodle Bowl
Alyssa Jung
Senior Editor, Fitness & Nutrition
Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.
FAQs
Skinless, boneless chicken breast provides around 165 calories per 100 grams, making it a relatively lean option. Darker cuts may have a slightly higher calorie content. Tofu generally boasts a lower calorie content compared to many cuts of meat. Firm tofu, a common type, provides around 144 calories per 100 grams.
Is tofu healthy for weight loss? ›
Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.
Is it healthier to eat tofu or meat? ›
The high level of protein makes tofu a good alternative to animal-derived meat. Federal dietary guidelines include tofu as part of a healthy vegetarian dietary pattern, and a 2021 American Heart Association scientific statement emphasizes choosing plant-based proteins for heart health.
What are the pros and cons of eating tofu? ›
Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
Can I eat tofu in dinner for weight loss? ›
Some people on a low-carb diet even eat tofu stir-fry on its own. Just the tofu and veggies without the rice or noodles will still fill you up. This is an excellent meal if you want to lose weight, because it's packed with fiber-rich veggies and low-fat protein in the form of tofu.
Can I replace chicken with tofu? ›
Yes, tofu can be used as a replacement for chicken in many recipes. It can absorb the flavors of the ingredients it's cooked with.
Is it okay to eat tofu every day? ›
Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.
Is tofu anti-inflammatory? ›
Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.
Is tofu good for gut health? ›
General Gut Health
One study found that consuming soy products led to an increase in the healthy bacterias bifidobacteria and lactobacilli in the gut. Both of these bacteria have been found to help decrease risk of chronic diseases.
Does tofu raise estrogen? ›
Soy is unique in that it contains a high concentration of isoflavones, a type of plant estrogen (phytoestrogen) that is similar in function to human estrogen but with much weaker effects. Soy isoflavones can bind to estrogen receptors in the body and cause either weak estrogenic or anti-estrogenic activity.
Soy protein is known for its positive effect on cardiometabolic health markers. A recent meta-analysis of 46 studies demonstrated that soy protein consumption at a median dose of 25 g per day for 6 weeks decreased both low-density lipids (LDL) cholesterol and triglyceride levels [7].
Is tofu heavily processed? ›
Foods that have undergone some processing but contain very little or no added sugars and salt are considered “minimally processed” or simply “processed.” These include whole grain pasta, whole grain flours, tofu, and tempeh.
What has more calories tofu or eggs? ›
Tofu vs.
If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70. Protein: egg = 6g | tofu = 8g.
Which tofu is best for weight loss? ›
Use Tofu to Save Calories
A 3.5-ounce serving of firm tofu has just 78 calories. The same amount of silken tofu has 55 calories, and a 3.5-ounce serving of soft tofu has 61 calories. All of these types of tofu have fewer calories than many of the typical animal-based protein foods eaten by people on a diet.
What is healthier than tofu? ›
Tempeh contains the most fiber and more protein than tofu because it contains the whole bean.
Is tofu easier to digest than meat? ›
Plant-based protein sources, such as tofu, tend to be easier to digest than animal-based sources. However, everyone's digestive system is different, so it is essential to pay attention to how your body reacts to different foods and adjust your diet accordingly.
