Chicken Breast vs Salmon vs Tofu (Firm)

Compare detailed nutrition facts to make informed dietary choices. All values shown per 100g serving.

🍽️

Chicken Breast

Poultry

165

Calories

31.0g

Protein

3.6g

Fat

0.0g

Carbs

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🐟

Salmon

Fish

208

Calories

20.4g

Protein

13.4g

Fat

0.0g

Carbs

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💪

Tofu (Firm)

Plant Protein

144

Calories

15.8g

Protein

8.7g

Fat

2.8g

Carbs

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Detailed Nutritional Comparison

Per 100g serving

Nutrient	Chicken Breast	Salmon	Tofu (Firm)
Calories	165 kcal	208 kcal	144 kcal
Protein	31.0 g	20.4 g	15.8 g
Fat	3.6 g	13.4 g	8.7 g
Carbohydrates	0.0 g	0.0 g	2.8 g

Comparison Summary

Higher in Calories

Salmon has 26% more calories

Higher in Protein

Chicken Breast has 52% more protein

How to use this nutrition comparison

All values on this page are standardized to 100 grams so you can compare foods fairly. For meal planning, scale each option to your actual serving size and daily calorie target.

Choose higher-protein options when your goal is satiety, recovery, or muscle gain.
Prioritize lower-calorie options when managing a calorie deficit.
Use carb and fat differences to align with training-day and rest-day nutrition needs.

Combine macro data with ingredient quality, micronutrients, and digestion preferences to choose the option you can sustain long term.

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