Chicken Thigh (skinless)
26.0gprotein / 100g209 cal · 10.9g fat · $ · Quality 0.92
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
Chicken Thigh (skinless) is in a different weight class here, protein-wise: 26.0g per 100g vs Tofu (firm)'s 17.3g, a 8.7g difference that's more about food category than food quality.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
The dietary-restriction question settles this for a lot of people before the macros even matter: Tofu (firm) is vegan, Chicken Thigh (skinless) isn't.
Chicken Thigh (skinless)'s typical serving also delivers more leucine (1950mg 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 Thigh (skinless) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Chicken Thigh (skinless) | Tofu (firm) |
|---|---|---|
| Protein | 26.0g | 17.3g |
| Calories | 209 | 144 |
| Fat | 10.9g | 8.7g |
| Carbs | 0.0g | 2.8g |
| Fiber | 0.0g | 2.3g |
| Quality score | 0.92 | 0.91 |
| Relative cost | $ | $ |
| Prep time | 25 min | 15 min |
Frequently asked
Which has more protein, chicken thigh (skinless) or tofu (firm)?
Chicken Thigh (skinless) has 26.0g 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 209.