Question 1

Is tofu a good substitute for chicken?

Accepted Answer

Tofu can substitute for chicken in many dishes. It has less protein per 100g (about 8g vs 31g) but is lower in calories. Firm or extra-firm tofu works best as a chicken substitute when pressed and marinated for flavor absorption.

Question 2

Which has more protein, tofu or chicken?

Accepted Answer

Chicken breast has significantly more protein - about 31g per 100g compared to tofu's 8g per 100g. To get equivalent protein from tofu, you'd need to eat about 4x the amount, which would mean more total calories.

Question 3

Is tofu healthier than chicken?

Accepted Answer

Both are healthy protein sources. Tofu is lower in calories and contains isoflavones with potential health benefits. Chicken provides more complete protein, B vitamins, and is more protein-dense. Choose based on dietary preferences and nutritional goals.

Question 4

Can you build muscle eating tofu instead of chicken?

Accepted Answer

Yes, you can build muscle with tofu, but you'll need to eat more of it or combine with other protein sources to match chicken's protein content. Many plant-based athletes successfully build muscle using tofu, tempeh, seitan, and legumes.

Question 5

Is tofu or chicken better for weight loss?

Accepted Answer

Tofu is lower in calories per 100g (about 76 vs 165 for chicken), but chicken provides more protein per calorie. For satiety and muscle preservation during weight loss, chicken's higher protein content may be more effective. Both can support weight loss in a balanced diet.

Nutrient	Tofu		Chicken Breast
Calories	92	vs	151
Protein	9.2g	vs	31g
Carbs	2.3g	vs	0g
Fat	4.8g	vs	3.6g
Fiber	0.4g	vs	0g
Sodium	14mg	vs	74mg

Tofu vs Chicken Breast

Nutrition Comparison (per 100g)

When to Choose Each

Choose Tofu when:

Choose Chicken Breast when:

Frequently Asked Questions

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