Chicken Thigh (skinless) vs Tofu
Side-by-side macro comparison. Chicken Thigh (skinless) vs Tofu per their standard serving sizes.
Chicken Thigh (skinless)
per 100g cooked
Macro Comparison Table
| Macro | Chicken Thigh (skinless) | Tofu | Difference |
|---|---|---|---|
| Calories | 209 cal | 144 cal | +45% Chicken |
| Protein | 26g | 17g | +53% Chicken |
| Carbs | 0g | 3g | -100% Chicken |
| Fat | 11g | 9g | +22% Chicken |
Differences shown relative to Chicken Thigh (skinless). Positive = Chicken Thigh (skinless) has more.
Quick Take
Chicken Thigh (skinless) delivers 209 calories per serving with 26g protein, 0g carbs, and 11g fat. Tofu delivers 144 calories with 17g protein, 3g carbs, and 9g fat. The most meaningful difference: Tofu saves 65 calories per serving — meaningful over a week of meals. For protein density per calorie, Chicken Thigh (skinless) wins at 50% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tofu gives you 65 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Chicken Thigh (skinless) delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chicken Thigh (skinless) brings 209 calories — useful when you're chasing a surplus and struggling to eat enough. Chicken Thigh (skinless) delivers 26g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Chicken Thigh (skinless) and Tofu are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Thigh (skinless) or Tofu?
Chicken Thigh (skinless) has more protein: 26g vs 17g per serving. That's a difference of 9g.
Which has fewer calories, Chicken Thigh (skinless) or Tofu?
Tofu has 144 calories per serving vs 209 calories in Chicken Thigh (skinless) — a difference of 65 calories.
Is Chicken Thigh (skinless) or Tofu better for keto?
Chicken Thigh (skinless) is the better keto choice at 0g carbs per serving vs 3g carbs in Tofu.
Is Chicken Thigh (skinless) or Tofu better for weight loss?
For weight loss, Tofu gives you more calorie flexibility (65 cal less per serving). For preserving muscle during a deficit, Chicken Thigh (skinless) delivers more protein per calorie. Most people on cuts benefit from Chicken Thigh (skinless).
Which Is Better for Your Goal?
🔥 Weight Loss
Tofu
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Thigh (skinless)
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Chicken Thigh (skinless)
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Chicken Thigh (skinless) and Tofu stack up:
Full Chicken Thigh (skinless) guide • Full Tofu guide • All comparisons