If you’re looking for something specific, though, each protein has its own pros. So, if you’re not a vegetarian (or vegan!) the answer may be to just add both to your menu. And since both of these proteins contain significant amounts of nutrients that the other protein does not offer, both will contribute to overall health and wellbeing,” Iu says. “Adding a variety of food to your diet is always key. Or, you can switch up your morning egg routine and make a scrambled tofu hash with vegetables and potatoes,” suggests Stamm.īoth pack plenty of nutrients, making it a draw! Chicken and tofu are each good sources of lean protein and deliver an array of other important vitamins and minerals that are crucial to a healthy working body. “Soft tofu can be a delicious way to add extra protein and calcium to a smoothie. Thanks to its subtle flavor, tofu can be incorporated into things that chicken cannot. It also boasts fiber, which helps you in all kinds of ways, such as supporting smooth digestion and proper blood sugar regulation. “Tofu is a solid way to get protein into your life in an animal-free way,” says Jessica Stamm, M.S., R.D.N., a registered dietitian nutritionist in California. Per 3-oz serving, tofu contains about 8 g of protein and 4 g of fat, as well as calcium, iron, zinc, magnesium (which also supports healthy blood pressure levels), and potassium-a mineral that functions as an electrolyte to help muscles function and keep fluid levels balanced. Whether you enjoy it simply steamed or consider it a blank canvas to doctor up, one thing we can all agree on is that it’s a smart choice when building a balanced, plant-based plate. Tofu is a staple in many Asian cuisines and is made from soybeans. “B vitamins help with brain function and fight fatigue, and protein supports good muscle mass,” says Laura Iu, R.D., a registered dietitian nutritionist and certified intuitive eating counselor in New York City. Chicken also contains blood-building iron, immune-supporting zinc and magnesium, and is a rich source of B vitamins. A 3-oz chicken breast has about 21 g of protein and 3.5 g of total fat per serving. Let’s talk about what brought us here: lean protein. But is one healthier than the other? Our experts break down the differences between the two, and finally answer the question-which is healthier: chicken or tofu? Chicken nutrition Two of the most popular protein-packed foods that come to mind are chicken breasts and their vegetarian counterpart, tofu. You’ve heard it a million times before-lean protein is a big part of a healthy diet.
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