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Which is Healthier: Chicken or Tofu?

Posted by Geoff Beaty on 28 August 2021
Which is Healthier: Chicken or Tofu?

Tofu is a staple in many Asian cuisines and is made from fermented soybeans. Whether you enjoy it simply steamed or consider it a blank canvas to work on, one thing we can all agree on is that it’s a smart choice when building a balanced, plant-based plate.

Per serving, tofu contains about 8 g of protein and 4 g of fat, as well as calcium, iron, zinc, magnesium (which also supports healthy blood pressure levels), and potassium—a mineral that function as an electrolyte to help muscles function and keep fluid levels balanced. Tofu is a solid way to get protein into your life in an animal-free way. It also boasts fibre, which helps you in all kinds of ways, such as supporting smooth digestion and proper blood sugar regulation.

Thanks to its subtle flavour, tofu can be incorporated into things that chicken cannot. “Soft tofu can be a delicious way to add extra protein and calcium to a smoothie. Or, you can switch up your morning egg routine and make a scrambled tofu hash with vegetables and sweet potatoes.

Which is healthier: Chicken or tofu?
Both pack plenty of nutrients, making it a draw! Chicken and tofu are each excellent sources of lean protein and deliver an array of other important vitamins and minerals that are crucial to a healthy working body.

Adding a variety of food to your diet is always key. And since both proteins contain significant amounts of nutrients that the other protein does not offer, both will contribute to overall health and wellbeing. So, if you’re not a vegetarian (or vegan!) the answer may be to just add both to your menu.

If you’re looking for something specific, though, each protein has its own pros. Chicken is significantly higher in protein than tofu, clocking in at more than double the amount. And while chicken breast is also slightly lower in fat, tofu comes out on top in this category because it contains all monounsaturated and polyunsaturated fats, aka the “good” kind; whereas chicken contains a little of saturated fat and cholesterol, which tofu is free of. Chicken also wins for B vitamins and potassium, but tofu is higher in zinc, magnesium, iron, calcium—plus it has fibre.

Author:Geoff Beaty
Tags:NewsDiets & RecipesCancerNutrition


  • The Institute for Functional Medicine
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