Per 100 g, Tofu has 144 calories and 17.3 g of protein, while Chicken breast has 165 calories and 31 g. Tofu is the lighter choice, 21 kcal fewer per 100 g. Chicken breast carries more protein, 13.7 g more per 100 g.
| Per 100 g | Tofu | Chicken breast |
|---|---|---|
| Calories | 144 kcal | 165 kcal |
| Protein | 17.3 g | 31 g |
| Carbs | 2.8 g | 0 g |
| Fat | 8.7 g | 3.6 g |
| Fiber | 2.3 g | 0 g |
Tofu for fewer calories, Chicken breast for more protein.
Both columns are USDA FoodData Central numbers — the same sourced data Joules logs from, rather than the crowd-sourced entries that make many trackers disagree with each other.
Per 100 g, Tofu has 144 calories and Chicken breast has 165. Tofu is lower by 21 kcal. Compare per 100 g first, then scale to your actual portion.
Per 100 g, Tofu has 17.3 g of protein and Chicken breast has 31 g. Chicken breast has 13.7 g more.
Neither is off-limits. Fewer calories per 100 g gives you more room in a deficit, but portion size and the rest of your day matter more than the swap itself. Log whichever you actually eat and watch your daily total.
Both foods come from USDA FoodData Central (SR Legacy): FDC ID 172475 for Tofu and 171477 for Chicken breast, taken per 100 g so the comparison is like-for-like.
Snap a photo of Tofu or Chicken breast in Joules and the calories and macros are logged for you — from the same USDA data.
Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 172475 · FDC ID 171477 (SR Legacy), per 100 g. Both entries are compared on the same basis.
