Chicken Breast (skinless)
31.0gprotein / 100g165 cal · 3.6g fat · $ · Quality 0.94
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
This isn't close. Chicken Breast (skinless) packs 31.0g of protein per 100g against Tofu (firm)'s 17.3g — a 13.7g gap driven mostly by how concentrated or diluted each food naturally is.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
If you're eating plant-based, this comparison is moot — Tofu (firm) fits, Chicken Breast (skinless) doesn't.
Chicken Breast (skinless)'s typical serving also delivers more leucine (2400mg vs Tofu (firm)'s 1300mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Tofu (firm) if you need it to be plant-based, choose Chicken Breast (skinless) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Chicken Breast (skinless) | Tofu (firm) |
|---|---|---|
| Protein | 31.0g | 17.3g |
| Calories | 165 | 144 |
| Fat | 3.6g | 8.7g |
| Carbs | 0.0g | 2.8g |
| Fiber | 0.0g | 2.3g |
| Quality score | 0.94 | 0.91 |
| Relative cost | $ | $ |
| Prep time | 20 min | 15 min |
Frequently asked
Which has more protein, chicken breast (skinless) or tofu (firm)?
Chicken Breast (skinless) has 31.0g of protein per 100g compared to Tofu (firm)'s 17.3g.
Which is lower in calories?
Tofu (firm) is lower in calories per 100g, at 144 vs the other's 165.