Turkey Breast (roasted)
29.0gprotein / 100g135 cal · 1.0g fat · $ · Quality 0.93
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
This isn't close. Turkey Breast (roasted) packs 29.0g of protein per 100g against Tofu (firm)'s 17.3g — a 11.7g 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, Turkey Breast (roasted) doesn't.
Turkey Breast (roasted)'s typical serving also delivers more leucine (2250mg 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 Turkey Breast (roasted) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Turkey Breast (roasted) | Tofu (firm) |
|---|---|---|
| Protein | 29.0g | 17.3g |
| Calories | 135 | 144 |
| Fat | 1.0g | 8.7g |
| Carbs | 0.0g | 2.8g |
| Fiber | 0.0g | 2.3g |
| Quality score | 0.93 | 0.91 |
| Relative cost | $ | $ |
| Prep time | 60 min | 15 min |
Frequently asked
Which has more protein, turkey breast (roasted) or tofu (firm)?
Turkey Breast (roasted) has 29.0g of protein per 100g compared to Tofu (firm)'s 17.3g.
Which is lower in calories?
Turkey Breast (roasted) is lower in calories per 100g, at 135 vs the other's 144.