Working enough protein into your daily diet can prove difficult if you’re a vegetarian or if you’re just not a fan of cooking raw meat. Meat takes a long time to bake thoroughly, can taste bland if you forget to marinade or add spices and might stump you altogether if you’re not crafty in the kitchen. However, protein is an important part of our meals. The average man needs about 56 grams each day while the average woman needs about 46 grams. In this case, tofu and poultry, which includes a range of domesticated birds like chicken, turkey and duck, offers a hefty amount in just one serving.
If you’re thinking about going meatless or sticking to the real stuff, you might want to consider which offers the most vitamins and nutrients. While poultry offers more protein, tofu could win in other daily dietary requirements. And if you’re still stuck in your ways of soy versus meat, you may want to reconsider which section you’re purchasing each option from. Because while organic might take a little more out of your wallet, it may save you from ingesting unneeded additives. So, should you reach for tofu or fowl the next time you’re mixing up a delicious dish?
This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories. Plus, this meat alternative offers these wonderful little things called isoflavones, which are compounds found in soy products known to give off antioxidant effects that stamp out free radicals and prevent premature aging. Beyond that, studies suggest regularly eating soy-based products can prevent breast cancer, osteoporosis and cardiovascular disease.
Calories in tofu
There are 79 calories in a 3-ounce serving of tofu.
If diminishing your chances of developing cancer and other diseases hasn’t swayed your opinion, you might want to consider what else foods high in protein can offer. A study found that eating protein-rich food, like tofu, instead of those high in carbs or fat can make you feel fuller longer and may make it easier for you to stick to a reduced-calorie diet. Other studies show that regularly eating tofu can provide lower total cholesterol and triglyceride levels, so while you might need to eat more of it to equal the same amount of protein consumed by eating chicken (about 290 grams of tofu to 150 grams of lean meat), the anti-inflammatory agents and bone-strengthening benefits are higher than other protein options.
Ok, so now that you’re convinced from a nutritional standpoint, you might be thinking about how to prepare this strange substance. Try adding it to smoothies, soups, stir-fry and salads. To get the most flavor out of it, press out the water before marinating and if you do marinade, choose sauces that aren’t high in oil or soya, which can be high in salt and preservatives.
Can you eat tofu raw?
Yes, you can eat tofu raw. Tofu is vegan and there re no risks from eating it raw.
Do vegans eat tofu?
Yes, vegans do eat tofu. Tofu is completely plant based, meaning it isn’t made from any animal products so it is vegan.
Poultry nutrition
Some meat-eaters just can’t fathom the thought of ingesting tofu. It’s understandable; the juicy, colorless soy substance doesn’t exactly look appetizing. Plus, its poultry alternative of chicken offers more protein, phosphorus, potassium, niacin and vitamin B6 in the same 3-ounce serving. But it falls short in terms of calories and cholesterol.
However, that niacin cited above? Well, just one large chicken breast will offer the recommended daily amount you need. This nutrient helps your body produce energy from all, yes all, of the foods you eat and regulates your nervous and digestive systems. Plus, if you’re trying to lose weight or gain lean muscle, chicken helps immensely since it’s low in saturated fat and carbs. It’s also an optimal source of omega-3 fatty acids, a nutrient you can only get through food which helps reduce inflammation and can potentially decrease the risk of heart disease, cancer and arthritis.
Calories in chicken
There are 131 calories in chicken.
Calories in turkey
there are 114 calories in a 3-ounce serving of roasted skinless turkey.
If you just can’t put off poultry, consider staying away from the farmed and water-filled breasts. One study found that organic chicken had 38 percent more omega-3 fatty acids than non-organic chicken, while another found that non-organic chicken feathers contained prescription drugs and arsenic. So while it may be slightly more expensive to go organic, it could reap benefits you’ll be thankful for in the future.
Tofu vs. poultry
There’s a reason why vegetarians keep tofu on hand. It’s high in calcium, iron and a number of other vitamins and minerals, and it’s low in saturated fat and cholesterol—something chicken and other poultry options can’t say. While it might not contain as much protein as poultry, you can substitute in other options like Greek yogurt, cheese and eggs to jazz up your meals and pack in that much-needed nutrient your body needs. Keep in mind that typical soy and poultry contain GMOs, so whatever you choose,go for the organic variety. Because healthy really is the most delicious. That’s one thing vegetarians and meat-eaters can agree on.
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FAQs
While poultry offers more protein, tofu could win in other daily dietary requirements. And if you're still stuck in your ways of soy versus meat, you may want to reconsider which section you're purchasing each option from.
What is healthier, tofu or chicken? ›
And while chicken breast is also slightly lower in fat, tofu comes out on top in this category because it contains all monounsaturated and polyunsaturated fats, aka the “good” kind; whereas chicken contains a little bit of saturated fat and cholesterol, which tofu is free of.
Is tofu or meat healthier? ›
The high level of protein makes tofu a good alternative to animal-derived meat. Federal dietary guidelines include tofu as part of a healthy vegetarian dietary pattern, and a 2021 American Heart Association scientific statement emphasizes choosing plant-based proteins for heart health.
Is tofu or turkey better for you? ›
According to the U.S. Department of Agriculture, roasted turkey has almost 3 times the caloric value and 1.5 times the protein value of an equivalent serving of fried tofu by weight.
Is tofu good for weight loss? ›
The effect of eating tofu with weight loss has been proven on many studies. Specifically, people who follow the tofu diet from 2 months to 1 year will lose an average of 4.5 kg. Therefore, this food has been and is appearing popular in many people's weight loss, diet, and vegetarian menus.
What are the pros and cons of eating tofu? ›
Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.
Is tofu healthy to eat everyday? ›
Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.
Is tofu anti-inflammatory? ›
Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.
What are the benefits of replacing meat with tofu? ›
Tofu is rich in nutrients, contains all essential amino acids and is low in saturated fat and cholesterol. Its adaptability allows for use in diverse dishes, whether as a meat substitute in vegetarian meals, blended into smoothies, or grilled, baked or stir-fried for added protein in a range of recipes.
Can I replace chicken with tofu? ›
This recipe for Crispy Vegan Tofu Chicken is a delicious and healthy alternative to traditional fried chicken. By freezing, thawing, and pressing the tofu, it creates a meaty and crispy texture that is perfect for satisfying those fried chicken cravings.
- Tofu is lower in saturated fat, lower in monounsaturated fat, and higher in polyunsaturated fats when compared to eggs. - Tofu is absent of cholesterol while eggs are very high in it. - Tofu is higher in carbohydrates (eggs have almost 0).
What is the healthiest form of tofu? ›
Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.
Why is restaurant tofu better? ›
This difference in taste is largely due to one key ingredient: salt. In the culinary world, salt is a key flavor enhancer that unlocks and elevates the natural tastes of food. When it comes to tofu, which is naturally quite mild-tasting, salt becomes a critical component in transforming it into something delicious.
Is tofu healthier than chicken? ›
Tofu nutrition. This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.
Does cooking tofu destroy protein? ›
In cooking excluding roasted beans, proteins with a mass of 50 kDa or above and around 20 kDa were denatured, and in twice-fried tofu, proteins around 40 kDa were denatured, but the protein concentration excluding boiled soybeans did not decreased.
Does tofu detox your body? ›
Soya products like miso, tofu and edamame (also called green soybeans) are all diuretics, which help in the detoxification process as they increase the flow of urine and help flush out impurities through the kidneys in the form of urine (I personally recommend soya only in moderation as it can lead to hormonal ...
Is tofu healthier than eggs? ›
In case you're wondering which is healthier, eggs or tofu, the match-up is surprisingly close. If you compare them per serving (1 egg to a 3.5-ounce serving of tofu), the tofu has a similar amount of calories and slightly more protein. Here's how they stack up: Calories: egg = 78 | tofu = 70.
Can tofu replace meat in diet? ›
Tofu is rich in nutrients, contains all essential amino acids and is low in saturated fat and cholesterol. Its adaptability allows for use in diverse dishes, whether as a meat substitute in vegetarian meals, blended into smoothies, or grilled, baked or stir-fried for added protein in a range of recipes.
Can tofu replace chicken? ›
This recipe for Crispy Vegan Tofu Chicken is a delicious and healthy alternative to traditional fried chicken. By freezing, thawing, and pressing the tofu, it creates a meaty and crispy texture that is perfect for satisfying those fried chicken cravings.
Is tofu healthy or processed? ›
While research around tofu is still unfolding, we believe that it can be part of a healthy diet. Yes, packaged tofu is technically a processed food, but it can help those who follow a vegetarian, vegan or dairy-free diet meet their daily protein or calcium needs.
