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VegEco

Food & Nutrition

Tofu vs chicken

Chicken is the protein most people reach for when cutting red meat, and tofu is the swap most often suggested in return. They are closer nutritionally than either camp expects, and the gap on cost, welfare and antibiotic use is wide.

Side by side

Tofu compared with Chicken
CriterionTofuChicken
ProteinComplete protein; firm and extra-firm varieties are dense enough to carry a main course.Higher protein per 100 g, which matters mainly for very high-intake athletes.
CostUsually the cheaper protein per gram, especially in bulk blocks.Cheap by historical standards precisely because of intensification.
CookingNeeds pressing, marinating or freezing to develop texture — the main reason people say they dislike it.Forgiving and familiar.
WelfareNo animals involved.Fast-growing broiler breeds suffer lameness and heart failure; stocking densities are among the highest in animal agriculture.
AntibioticsNone.Poultry is a major site of agricultural antimicrobial use and resistance monitoring.

Questions people ask

Does tofu have as much protein as chicken?
Not per 100 g, but a normal portion of extra-firm tofu supplies a substantial share of daily protein, and total daily intake — not per-meal density — is what determines adequacy for most people.
Why does my tofu taste bland?
Tofu is a carrier, not a flavour. Press out the water, marinate with salt and acid, and give it real heat and a starch coating for crust.

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