Food & Fit
Chicken breast has more protein per USDA household serving: 26.7 g in ½ breast, bone and skin removed (86 g), against 21.8 g in ½ cup (126 g) of tofu. It also carries more protein per 100 kcal: 18.8 g against 12 g.
Serving sizes, side by side
| Measure | Tofu | Chicken breast |
|---|---|---|
| Serving | ½ cup (126 g) | ½ breast, bone and skin removed (86 g) |
| Calories | 181 kcal | 142 kcal |
| Protein | 21.8 g | 26.7 g |
| Fiber | 2.9 g | 0 g |
| Carbohydrate | 3.5 g | 0 g |
| Fat | 11 g | 3.1 g |
| Protein per 100 kcal | 12 g | 18.8 g |
Read the numbers quickly
Each column keeps the food’s listed USDA household serving intact.
A chicken breast serving lists 26.7 g protein in 86 g, while tofu lists 21.8 g protein and 2.9 g fiber in 126 g.
How the servings stack up
Tofu
Its listed serving is ½ cup (126 g), the larger of the two. At 12 g protein per 100 kcal, it provides less protein within the same calorie amount than chicken breast.
Chicken breast
Its listed serving is ½ breast, bone and skin removed (86 g), the smaller of the two. At 18.8 g protein per 100 kcal, it provides more protein within the same calorie amount than tofu.
Explore each food
Tofu nutrition reference Chicken breast nutrition reference
Where these numbers come from
USDA descriptions: Tofu, raw, firm, prepared with calcium sulfate (FDC ID 172475); Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC ID 171477). Dataset: USDA FoodData Central, SR Legacy, April 2018 release, published 2019-04-01. Food records published 4/1/2019 and 4/1/2019; dataset retrieved 20 September 2026.
These USDA values give both foods a shared starting point; your own plate can be different.
- Written by
- Dr. Loredana Gavrilovici, Founder of Food & Fit
- Published