If you have searched “tofu vs chicken” lately, you may have seen a headline claiming that tofu is now the best protein in the world.
That headline comes from a new Better Protein Institute (BPI) Score developed by Chris Macdonald of the University of Cambridge. The 2026 paper evaluated 20 protein-rich foods across nutrition, affordability, availability, greenhouse gas emissions, land use, water use, and water pollution.
Tofu ranked #1 overall. Chicken breast ranked #7. The top four foods: tofu, chia seeds, beans, and quinoa: were all plant-based.
But there is an important nuance: this does not mean tofu contains more protein per bite than chicken. Chicken still wins that narrow category. The BPI Score asks a bigger question:
Which protein gives people the best overall balance of nutrition, accessibility, and planetary impact?
On that broader scorecard, tofu came out ahead.
What the 2026 BPI Score actually measured
The BPI Score combined two categories:
- People: Protein completeness, sodium, saturated fat, cholesterol, affordability, and grocery availability
- Planet: Greenhouse gas emissions, water pollution, land use, and freshwater use
Tofu earned the highest overall score, with a perfect Planet Score in the first version of the framework. The research is a promising starting point, not a final universal ranking. The paper acknowledges limitations, including the use of UK grocery prices and the fact that animal welfare, antimicrobial resistance, and zoonotic disease risks were not included.
You can read the full BPI Score paper in Frontiers in Sustainable Food Systems.
So, what does the tofu-versus-chicken comparison look like in everyday life?
Tofu vs. chicken: nutrition at a glance
The following reference values come from USDA FoodData Central. The entries are not perfectly identical: firm tofu is listed raw, while the chicken reference is cooked: so treat them as useful benchmarks rather than exact promises for every package.
| Per 100 grams | Firm tofu | Lean chicken breast |
|---|---|---|
| Protein | About 17 g | About 32 g |
| Saturated fat | About 1.3 g | About 1 g |
| Cholesterol | 0 mg | About 116 mg |
| Fiber | About 2.3 g | 0 g |
| Carbohydrates | Small amount | 0 g |
Chicken wins on protein density
If your only goal is to get the most protein from the smallest serving, chicken breast is the clear winner. It generally contains around twice as much protein per 100 grams as firm tofu.
That can be useful for athletes, people trying to increase protein while limiting food volume, or anyone following a high-protein plan with very specific macros.
However, tofu is not a “low-protein” food. A generous serving of extra-firm tofu can contribute 20 or more grams of protein, especially when paired with edamame, lentils, quinoa, or a high-protein grain.
The key is portion size. You may need more tofu than chicken to reach the same protein target, but that larger serving also brings fiber, minerals, and plant-based fats.
Tofu is a complete protein
One of the most persistent myths about plant-based eating is that tofu is somehow missing essential amino acids.
Soy is a complete protein, meaning it contains all nine essential amino acids your body cannot produce on its own. Harvard’s Nutrition Source guide to soy describes soy foods as nutrient-dense sources of high-quality protein, and the National Center for Complementary and Integrative Health also lists tofu among common soy foods.
Chicken does provide more essential amino acids per gram because it is more protein-dense. It also typically provides more leucine per standard serving, an amino acid involved in stimulating muscle protein synthesis.
That does not make tofu ineffective for muscle maintenance or growth. It simply means that plant-based athletes may benefit from:
- Choosing extra-firm tofu
- Eating a slightly larger portion
- Combining tofu with edamame, beans, lentils, seitan, or soy milk
- Spreading protein across meals instead of relying on one serving
For most people, total daily protein and overall dietary variety matter more than finding one “perfect” protein.
Saturated fat and cholesterol are different
The saturated fat difference between plain firm tofu and lean chicken breast can be small on a per-100-gram basis. The bigger distinction is that tofu contains zero dietary cholesterol, while chicken contains cholesterol.
Tofu’s fat is also primarily unsaturated. Chicken’s nutrition can vary considerably depending on the cut, cooking method, and whether the skin is included.
Of course, tofu can change quickly when it is deep-fried or served in a rich, salty sauce. Likewise, chicken can be prepared simply or transformed into a heavily processed product. The food itself matters, but so does the final recipe.
Which one is cheaper in 2026?
Tofu is usually the more affordable choice per package and per meal.
In many U.S. grocery stores, a 14-ounce block of firm or extra-firm tofu costs roughly $2–$3 and can provide three or four meal portions. Boneless chicken breast prices vary by region, but the 2026 U.S. city average reported in BLS retail price data has been around $4.17–$4.18 per pound.
That means tofu often wins when you are planning a budget-friendly stir-fry, curry, grain bowl, or taco filling.
There is one catch: chicken contains significantly more protein per gram. When you calculate the cost per gram of protein, the gap can shrink, and chicken may sometimes compete with or slightly beat tofu depending on the brand, sale price, and tofu firmness.
For the lowest-cost plant-based protein, do not overlook beans, lentils, chickpeas, and split peas. The BPI Score found affordability varied widely even among plant foods, with lentils performing especially well.
Tofu vs. chicken for the environment
This is where tofu’s advantage becomes much more decisive.
The BPI paper compared environmental impact per 100 grams of protein and reported tofu at:
- 0.61 kilograms of CO₂-equivalent emissions
- 2.16 square meters of land use
- 14.23 liters of consumptive blue water use
Chicken scored considerably higher in the underlying environmental datasets.
Broader global food-system research points in the same direction. The Poore and Nemecek study, summarized by Our World in Data, found that chicken produces approximately 5.7 kilograms of CO₂-equivalent emissions per 100 grams of protein, compared with roughly 2 kilograms for tofu in that dataset.
The exact figures differ because life-cycle assessments use different boundaries, data sources, and assumptions. But the overall pattern is consistent:
Plain tofu generally requires less land and produces fewer greenhouse gas emissions than chicken for a comparable amount of protein.
That does not mean every plant-based product automatically has a lower impact. Highly processed meat alternatives can use more energy and ingredients than minimally processed foods. A block of tofu is a particularly strong choice because it is relatively simple: soybeans, water, and a coagulant.
What about soy concerns?
For most healthy people, traditional soy foods such as tofu, tempeh, edamame, and unsweetened soy milk can fit comfortably into a balanced diet.
Research summarized by Harvard and NCCIH generally finds soy to have neutral or potentially beneficial health associations, especially when it replaces foods higher in saturated fat. Still, individual circumstances matter.
If you have a soy allergy, avoid tofu and check labels carefully. If you take medication or have a specific medical condition, ask a qualified healthcare professional about your personal diet.
For everyday shopping, the ingredient list matters. Some tofu products are plain and minimally processed; others include added sodium, flavorings, or marinades. VexVegan’s barcode scanner and product database can help you check packaged foods quickly, compare nutrition information, and spot ingredients that may not fit your goals.
The easiest way to start eating more tofu
If tofu has always seemed bland, the problem may be preparation: not the tofu.
Try this beginner-friendly method:
- Choose firm or extra-firm tofu.
- Press it for 10–20 minutes, or use a vacuum-pressed variety.
- Tear or cube it for more crispy edges.
- Toss with soy sauce or coconut aminos, garlic, smoked paprika, and a little cornstarch.
- Bake or air-fry until golden.
- Serve it with rice, vegetables, edamame, or a spicy peanut sauce.
You can use VexVegan to verify the barcode on tofu, sauces, marinades, and meat alternatives before they reach your cart. That is especially useful for families managing hidden animal-derived ingredients, cross-contamination concerns, or unfamiliar labels while traveling.
So, which protein is better for you?
Here is the practical verdict:
- Choose chicken if your top priority is maximum protein per gram and you eat animal products.
- Choose tofu if you want complete plant protein, zero cholesterol, some fiber, lower average environmental impact, and an affordable everyday option.
- Choose both: or rotate through more proteins if you are flexitarian and want flexibility without overthinking every meal.
The 2026 science did not prove that chicken is “bad” or that tofu is the only protein worth eating. It showed that protein quality is bigger than a single number on a nutrition label.
When nutrition, accessibility, and environmental impact are considered together, tofu earns its #1 ranking. Chicken remains highly protein-dense, but tofu offers more of the balance many modern eaters are looking for.
Start with one swap this week. Scan the label, try a new preparation, and build from there. There is no need to transform your entire diet overnight: just make the next protein choice a little more informed.
Nutrition and health information is for general education and is not medical advice. Individual needs vary.
Sources
- Macdonald, “What are the best sources of protein? Introducing the BPI Score,” Frontiers in Sustainable Food Systems
- USDA FoodData Central
- Harvard T.H. Chan School of Public Health: Soy
- National Center for Complementary and Integrative Health: Soy
- Our World in Data: What is the best way to reduce our diet’s carbon footprint?
- Poore and Nemecek, “Reducing food’s environmental impacts through producers and consumers”
- U.S. Bureau of Labor Statistics: Average retail food and energy prices