Which has more protein between Chicken or Tofu?

This brief guideline will answer the query “What is better between Chicken or Tofu?”. Additionally, this guideline presents the health benefits of chicken and tofu and compares their nutritional value. Finally, it will present some ideas of recipes to incorporate chicken and tofu in your diet.

Which has more protein between Chicken or Tofu?

Chicken has more protein than Tofu, besides, chicken contains all essential amino acids while Tofu lacks Methionine and Cysteine; however, both of them are healthy foods that can be part of a healthy diet (1,2).

What is the Chicken Nutritional Value?

The nutritional value of chicken varies with the different parts of chicken. The following table shows a summary of the nutritional value of the most common parts of chicken (cooked).

Chicken breast (skinless)Chicken wingsChicken thighs (skinless)
Protein (g/100g)3126.124.8
Fat (g/100g)3.5722.08.15
Carbohydrates (g/100g)02.390

Adapted from USDA FoodData Central (1,3,4).

It is important to note that chicken proteins are high quality, they contain all essential amino acids needed by your body to all its functions. Proteins have importance in your immune system, hormones, muscle development, and even for creating enzymes to digest your foods! (5,6)

What is the Tofu Nutritional Value?

The nutritional value of cooked Tofu is summarized in the following table:

Raw TofuFried Tofu
Protein (g/100g)11.2921.21
Fat (g/100g)7.8415.08
Carbohydrates (g/100g)4.1514.20

Adapted from Anwar and El-Chaghaby (2).

The Tofu’s protein is lacking Methionine and Cysteine (2), two essential amino acids your body needs to be in optimal health conditions.

How Can You Boost the Tofu Nutritional Value?

Normally, all legumes like soy and its derivatives are lacking Methionine and Cysteine, but you can improve the amino acid profile of Tofu by combining it with a cereal (7).

Cereals like corn, rice, oatmeal, and wheat contain Methionine and Cysteine, which can complement the amino acids in Tofu (7).

On the other hand, you can add a vitamin C source like lime or vegetables with high content of vitamin C (for example: bell peppers, broccoli, or cauliflower). Adding vitamin C to Tofu will enhance the bioavailability of iron, so you can absorb it well (8).

What are the health benefits of consuming Chicken?

Chicken is related to health benefits like promoting growth and development due to the presence of high quality proteins. Chicken meat, without skin, contains low content of saturated fats, which is good for preventing cardiovascular diseases (5).

On the other hand, chicken is a source of B vitamins like B6 and B12. B vitamins can improve the cognitive development in children, and also regulate the metabolism of macronutrients in adults (5).

Chicken also contains minerals like iron, zinc, and phosphorus, which are minerals important for strengthening your immune system and preventing anemia, or poor growth and development (5).

What is Tofu, and what are the health benefits of consuming it?

Tofu is a soy-product obtained by the precipitation, coagulation, and compression of soy proteins to form a curd. Tofu is a very common food in Asia, and it was adopted worldwide a few decades ago (9).

You can find a lot of antioxidants like flavonoids and phytosterols in Tofu, these antioxidants can protect you from cardiovascular diseases, cancer, osteoporosis, and hypertension (9).

Soy products like Tofu also contain calcium, magnesium, and iron. Calcium promotes good bone health and prevents osteoporosis. Magnesium is a mineral with antioxidant properties that helps to improve your immune system. Finally, iron is essential for preventing anemia (9).

How Can You Incorporate Tofu and Chicken in a Healthy Diet?

You can incorporate chicken and tofu in a healthy diet by combining these two foods with all food groups. Remember that you need to add variety to your diet to have all the nutrients you need (10).

Fortunately, chicken is very versatile and you can do a lot of recipes with it.

Tofu is slightly less versatile than chicken, most of the dishes with tofu are Asian, but they are not too hard. Click here to get some ideas and try Tofu!


This brief guideline answered the query “What is better between Chicken and Tofu?”. Additionally, this guideline presented the health benefits of chicken and tofu and compared the nutritional value of them. Finally, it presented some ideas of recipes to incorporate chicken and tofu in your diet.


  1. FoodData central [Internet]. Usda.gov. [cited 9 de May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
  1. Anwar D, El-Chaghaby G. Nutritional quality, amino acid profiles, protein digestibility corrected amino acid scores and antioxidant properties of fried tofu and seitan. Food and Environment Safety Journal, 2019;18(3).
  1. FoodData central [Internet]. Usda.gov. [cited 9 de May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173629/nutrients 
  1. FoodData central [Internet]. Usda.gov. [cited 9 de May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172388/nutrients
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