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Ensuring you get enough healthy protein in your diet can get tricky, especially if you're a vegetarian, vegan, or even just somewhat health-conscious. More and more people are shifting towards better nutritional options when it comes to meal prepping. Tofu and skinless chicken breast nutrition are a high priority when it comes to choosing a protein. 

But which of the two is healthier? ANd how much protein does tofu have? In an ultimate showdown of protein in tofu vs chicken, which one would win? 

Nutrition aside, there's also taste to consider. Thankfully, we have the internet's power to put information at our fingertips these days. So it's possible to find fantastic meal ideas using tofu with just a few clicks.

We got with our nutritional experts and compiled a list of answers to our most frequently asked questions when it comes to choosing!  

Is tofu healthier than chicken?

Nutrition is in the spotlight these days. So many people are on a health and weight loss journey. Some are trying diets like Keto, Dukan, or plant-based diets, many lean towards clean eating, and meatless Mondays have become a thing. 

If you're eating less meat, one of the biggest challenges is to make sure you get enough protein into a meal without using meat! Calories, taste, and convenience all play a role in picking your perfect protein. 

Tofu has become a rising star in the meat substitute world. 3oz of tofu comprises about 18% protein while skinless roast chicken comes in at approximately 46%. But that doesn’t mean it's any less healthy! Tofu and chicken protein isn’t the only nutritional value to take into consideration. 

Calories in tofu vs chicken

However, when comparing chicken breast calories to tofu calories, the chicken comes out almost double the tofu. If you’re looking to cut down on this value, tofu may be a better option! Calories in chicken are higher than you might think.

Is protein what it's all about?

No, it's not only about the protein. While protein may sound like something you want a lot of, that may not necessarily be true. Too much protein can cause unwanted weight gain! For every 100 grams, there are 27 grams of protein in chicken.

When you weigh up the other health benefits of natural vitamins and minerals found in tofu, you'll know why it shines. 

Tofu contains more of the good unsaturated fats than chicken and a host of other macro and micronutrients such as magnesium, calcium, zinc, and folate. Tofu is the clear winner when it comes to packing a well-rounded, healthy punch!

For a quick and delicious low-calorie snack, try this simple recipe:

Crispy Baked Tofu

  • Place a 3 oz block of tofu into your tofu press to get rid of any excess liquid.
  • Dice tofu into small chunks.  
  • Coat tofu squares with soy sauce and season to taste.
  • Add a drizzle of olive oil, toss it in cornflour, and bake for 30 mins at 180°C.
  • Serve with your favourite sauce. We recommend sweet chilli sauce!

Tofu Nutrition: Is tofu good for losing weight?

Just because a particular food is labelled as healthy doesn't mean it’s not fattening. The nutrition of tofu is 100% on point, but can it help with losing weight? 

The simple answer is yes, in moderation!

You can follow a healthy eating plan that includes tofu and get great weight loss results. The higher fibre content, and all the goodness of plant-based protein, could help you stay fuller for longer.

Add a lack of saturated fats, and a low-calorie count, this superfood is definitely a contender in the weight loss arena! 

Does tofu have more protein than chicken?

Studies show that people often over-consume protein without even realising it. The recommended amount for a sedentary person varies between 46 and 56 grams per day. 

That depends on the type of meat. When comparing protein in tofu, chicken, and beef, tofu protein levels fall right in the middle! But when it comes to our comparison, chicken has 188% more protein than it’s plant-based counterpart.

For other protein sources, you’re always going to win with beans, lentils and other kinds of vegetables.

How many grams of protein in tofu?

For every 100 grams of tofu, you will find 8 grams of protein.

If you are looking to thrive on a lower-fat diet, cut out animal products, and consume less cholesterol, tofu is the way to go. Even though there's slightly less protein in tofu than in chicken, tofu is still an excellent choice to substitute for chicken breast. 

So, is tofu good for you? Nutrition, calories, and taste all considered, tofu is a winner!

What about the flavor? 

For some people, it's all about the flavour. How could you possibly give up the delicious taste of southern fried chicken? The good news is that healthy options don't need to taste like grass!

Simply put, you do not need to compromise on flavor in favor of health. When it comes to cooking meat-free options, don’t panic! Chicken and tofu have a few things in common. 

So to begin, cook tofu precisely as you would chicken! Even better, consuming raw tofu isn’t harmful like it is for raw chicken. Soon, you'll notice how easy it is to prepare tofu and discover how versatile it is!

No matter a particular flavor profile, tofu and fresh greens will give you a healthy and nutritious meal. 

And if you can't imagine a life without chicken, don't despair; you can even make tofu taste like chicken!

Nutritional data

Aside from the amount of protein in tofu and tofu fat content, what else is tofu good for? Here are some figures:

Per 100g of tofu:

Fat - 4.8g

Sodium - 7g

Potassium - 121mg

Carbohydrates - 1.9g

When it comes to vitamin B6, omega 3 fatty acids, and vitamin C, tofu shouldn’t be your go-to food.

The Final Say

Cut down on calories, cholesterol, or meat in general! Don’t be afraid to dive into the world of tofu. 

The tofu health benefits are fantastic. Slowly incorporate this option into your weekly dinners, and be amazed at the many fabulous flavors it can take on! From flavor to function, tofu is a clear winner when it comes to the eternal debate of tofu vs chicken.

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