What plant protein equals a chicken breast?
A 100 g chicken breast has about 31 g of protein. You can match that with roughly 165 g of tempeh, five eggs, or 345 g of cooked lentils — bigger portions, but they bring fibre that chicken doesn't. Set your usual portion below for exact swaps.
That portion has about 47 g of protein. To match it, you could eat:
- Tempeh firm, nutty, great pan-fried —
- Eggs ≈ 6.5 g per large egg —
- Tofu (firm) 8–15 g depending on firmness —
- Lentils (cooked) plus fibre and iron —
- Chickpeas (cooked) or about ½ can per 100 g —
Rounded to the nearest 5 g. Protein contents vary by brand and preparation — treat these as honest ballparks, not lab values.
How it's calculated
The tool takes standard protein contents per 100 g from public nutrition databases (USDA FoodData Central and similar): chicken breast ≈ 31 g, tempeh ≈ 19 g, eggs ≈ 13 g, firm tofu ≈ 12 g (soft tofu can be as low as 8 g), cooked lentils and chickpeas ≈ 9 g. The tool divides your portion's protein by each food's density and rounds to the nearest 5 g. Brands and cooking methods shift these numbers a little, so treat the results as solid ballparks.
Keep reading
- Becoming Vegetarian Gradually: A Step-by-Step Path
How to become vegetarian gradually: a staged path from one meat-free day to a full vegetarian diet, with the nutrition basics covered.
- Flexitarian vs Vegetarian vs Vegan: The Differences
Flexitarian, vegetarian, and vegan compared: what each diet includes, health and climate trade-offs, and how to pick the one you'll keep.
- How to Eat Less Meat: A Realistic Plan That Sticks
A practical, guilt-free plan to eat less meat: track first, swap easy meals, keep favorites, and build a habit that lasts.