High-quality protein represents "tofu vs. chicken breast", which one is healthier? Nutritionists break down the ingredients in detail

In a balanced diet, “taking in enough protein” is almost one of the most frequently mentioned suggestions. When it comes to high-protein ingredients, chicken breast and tofu can be said to be the two most common names. One is a regular member of the fitness menu, and the other is a representative of plant-based diets. So, which one is healthier? Nutritionists help you break down the differences.

Chicken Breast: A classic choice with high protein and low fat

3 ounces (about 85 grams) of skinless chicken breast contains about 21 grams of protein and 3.5 grams of fat, making it a veritable "lean protein". In addition to protein, chicken is also rich in vitamin B complex, iron, zinc and magnesium.

{9 99}

Laura, New York nutritionist Iu said that B vitamins help brain function and fight fatigue, while protein can maintain good muscle mass and is a key nutrient for maintaining metabolism and physical fitness.

Tofu: Plant-based protein and good fats

Tofu is a plant-based protein made from soybeans. It contains about 8 grams of protein and 4 grams of fat per 3 ounces. It is also rich in minerals such as calcium, iron, zinc, magnesium, and potassium.

California nutritionist Jessica Stamm pointed out that the fat in tofu is mainly monounsaturated fat and polyunsaturated fat, which are "good fats" that are beneficial to cardiovascular health. In addition, tofu also contains fiber, which helps intestinal health and stabilizes blood sugar.

The cooking variations of tofu are also quite diverse. Stamm suggested: "You can add soft tofu to smoothies to increase protein and calcium, or make tofu stir-fried vegetables or tofu breakfast burgers. These are all good choices."

Which one is healthier?

Nutritionists agree that chicken breast and tofu have their own advantages, and it is difficult to distinguish between them. Laura Iu said: "A diverse diet is the key to health. They contain different nutrients, and taking them alternately allows the body to obtain more comprehensive nutrition." If you want to choose according to your needs, if you want to supplement high protein and vitamin B complex, you can choose chicken breast; if you want to increase plant-based nutrition, good fats and minerals, it is suitable to eat more tofu. Moreover, tofu does not contain cholesterol and is rich in magnesium and calcium; chicken is slightly better in protein, vitamin B complex and potassium content.

Nutritionists remind: The cooking method is more important than the ingredients.

Stamm emphasized: "Whether you choose chicken or tofu, the most important thing is that the cooking method must be healthy." It is recommended to bake, steam, and boil instead of frying, and use herbs, lemon juice, and spices to enhance the flavor and reduce salt. Laura Iu also added: "Chicken breasts can be patted and softened before cooking to help the marinade absorb the flavor and avoid uneven heating."

Tofu and chicken breasts are both ideal sources of high-quality protein. It is recommended to eat them according to your personal eating habits and nutritional needs. As long as you control the cooking fat and choose natural seasonings, both meat eaters and vegetarians can eat healthily and energetically.