Chicken Thigh vs Tofu
Side-by-side nutrition comparison per serving. See which fits your goals better.
Chicken thigh and tofu are both moderate-fat proteins that bring more flavor to meals than their ultra-lean counterparts. Skinless chicken thigh delivers 19.65g protein at 119 calories per 100g with 3.91g fat. Firm tofu provides 17.3g protein at 144 calories with 8.72g fat. Chicken thigh is actually leaner and lower calorie — a surprise to many.
Chicken thigh's higher protein per calorie and lower fat content make it the more macro-efficient choice, but tofu brings isoflavones, calcium, and fiber that chicken cannot provide. The fat in tofu is predominantly polyunsaturated, while chicken thigh's fat is a mix of monounsaturated and saturated.
Culinary performance is strong for both. Chicken thigh stays moist during cooking thanks to its moderate fat content and connective tissue that breaks down into gelatin. Tofu, when properly pressed and cooked at high heat, develops a satisfying crispy exterior with a tender interior. Both excel in stir-fries, curries, and grilled preparations.
Pro tip
For stir-fries, cut both proteins into similar-sized cubes and marinate in the same sauce. Cook chicken thigh first (it needs higher internal temperature), remove, then sear pressed tofu cubes until golden. Combine at the end for a mixed-protein stir-fry that delivers the best of both worlds.
Quick Verdict
Best for weight loss
Chicken Thigh
Best for muscle gain
Chicken Thigh
Best for low-carb
Chicken Thigh
Macro Comparison
Chicken Thigh: 100g (100g) | Tofu: 100g (100g)
119
Chicken Thigh
144
Tofu
19.65g
Chicken Thigh
17.3g
Tofu
0g
Chicken Thigh
2.78g
Tofu
3.91g
Chicken Thigh
8.72g
Tofu
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
66%
Chicken Thigh
48%
Tofu
Track what you eat automatically
Send a photo of your chicken thigh or tofu meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Chicken Thigh | Tofu |
|---|---|---|
| Calories | 119 | 144 |
| Protein | 19.6g | 17.3g |
| Carbs | 0g | 2.8g |
| Fat | 3.9g | 8.7g |
| Fiber | 0g | 2.3g |
| Sugar | 0g | — |
| Sodium | 82mg | 14mg |
| Cholesterol | 94mg | 0mg |
| Saturated Fat | 0.97g | 1.26g |
| Potassium | 264mg | 237mg |
| Vitamin A | 8mcg | — |
| Vitamin C | 0mg | 0.2mg |
| Calcium | 8mg | 683mg |
| Iron | 0.75mg | 2.66mg |
Which Should You Choose?
For weight loss
Choose Chicken Thigh. With 119 calories and 19.65g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Thigh. Chicken Thigh delivers 19.65g protein per serving — 2.3g more than Tofu.
For low-carb diets
Choose Chicken Thigh with 0g carbs per serving.
Mixing animal and plant proteins in the same meal sounds unusual but is nutritionally excellent. Sunn tracks the combined macros of multi-protein meals so you can see how creative combinations hit your targets.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Chicken Thigh or Tofu better for weight loss?
For weight loss, Chicken Thigh is the better choice. Chicken Thigh has 119 calories and 19.65g protein per serving, while Tofu has 144 calories and 17.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chicken Thigh or Tofu?
Chicken Thigh has more protein per serving. Chicken Thigh provides 19.65g and Tofu provides 17.3g of protein.
Can I eat both chicken thigh and tofu together?
Yes! Combining chicken thigh and tofu gives you 263 calories and 36.95g protein. This combination can work well as part of a balanced meal.