tofu vs chicken: Protein

tofu: 8 g / 100 g. chicken: 27 g / 100 g.

tofu vs chicken: Climate impact

tofu: 3.2 kg CO₂e / kg. chicken: 6.9 kg CO₂e / kg.

tofu vs chicken: Water use

tofu: 149 L / kg. chicken: 660 L / kg.

tofu vs chicken: Land use

tofu: 2.2 m² / kg. chicken: 7.1 m² / kg.

tofu vs chicken: Saturated fat

tofu: 0.7 g / 100 g. chicken: 1 g / 100 g.

tofu vs chicken: Fibre

tofu: 0.9 g / 100 g. chicken: 0 g / 100 g.

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tofu vs chicken

How tofu and chicken compare on protein, climate impact, water use, land use, saturated fat and fibre — with a clear verdict.

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The numbers

The numbers	tofu	chicken
Protein (g / 100 g)	8	27
Climate impact (kg CO₂e / kg)	3.2	6.9
Water use (L / kg)	149	660
Land use (m² / kg)	2.2	7.1
Saturated fat (g / 100 g)	0.7	1
Fibre (g / 100 g)	0.9	0

The verdict

tofu is the better everyday choice. It uses less land and water and carries a smaller carbon footprint than chicken, while covering the same role on the plate. If protein density is your priority, adjust portion size rather than going back to chicken.

Sources: Poore & Nemecek (Science, 2018), FAO, USDA FoodData Central, Mekonnen & Hoekstra (2011).

oat milk vs almond milk →soya milk vs cow's milk →lentils vs beef →tempeh vs beef →seitan vs chicken →chickpeas vs tuna →

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