| Measure | Chicken breast | Tofu (firm) |
|---|---|---|
| Typical serving | 3 oz cooked (85 g) | 1/2 cup (126 g) |
| Protein per serving | 26.4 g | 21.8 g |
| Protein per 100 g | 31 g | 17.3 g |
| Calories per serving | 140 kcal | 181 kcal |
| Protein density | 75% of calories | 48% of calories |
| Share of 50 g Daily Value | 53% | 44% |
| Protein quality | Complete | Complete |
| Category | Meat & poultry | Soy foods |
Compare foods · Chicken breast · Tofu (firm)
Protein comparison
Chicken breast vs Tofu (firm): which has more protein?
Chicken breast gives you 26.4 g of protein per 3 oz cooked; tofu (firm) gives you 21.8 g per 1/2 cup. On equal weight it is 31 g against 17.3 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Chicken breast has more protein on equal weight: 31 g per 100 g against tofu (firm)'s 17.3 g, a lead of 13.7 g. Per typical serving, chicken breast delivers 26.4 g (3 oz cooked) to tofu (firm)'s 21.8 g (1/2 cup), a difference of 4.6 g.
For the full breakdown of each food, see the protein in chicken breast and protein in tofu (firm) pages, each with its USDA FoodData Central record id.
Quick answers
Chicken breast vs Tofu (firm) FAQ
Which has more protein, chicken breast or tofu (firm)?
Chicken breast has more protein per 100 g: 31 g against 17.3 g. Per typical serving, chicken breast provides 26.4 g (3 oz cooked) and tofu (firm) provides 21.8 g (1/2 cup).
Is chicken breast or tofu (firm) more protein-dense?
Chicken breast is the more protein-dense of the two: about 75% of its calories come from protein, against 48% for tofu (firm).
Are chicken breast and tofu (firm) complete proteins?
Yes, both. Chicken breast and tofu (firm) each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
Where they rank
Related rankings
More matchups