Chicken Breast vs Tuna: Nutritional Comparison
Quick answer: Chicken Breast has more protein (31g vs 28g per serving). For grams of protein per calorie, tuna wins.
Nutritional Comparison (per serving)
| Nutrient | Chicken Breast | Tuna |
|---|---|---|
| Calories | 165 kcal | 132 kcal |
| Protein | 31g | 28g |
| Carbs | 0g | 0g |
| Fat | 3.6g | 1g |
| Fiber | 0g | 0g |
| Serving | 100g (about 3.5 oz) | 100g (about 3.5 oz, ~1 can drained) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Weight Loss, Maintenance | Weight Loss, Muscle Gain, Budget Friendly |
Chicken Breast
Chicken breast is the most popular lean protein source for fitness enthusiasts. Its high protein content and minimal fat make it ideal for any nutritional goal.
Key Benefits
- High protein-to-calorie ratio
- Versatile in recipes
- Low fat content
- Rich in B vitamins
Best for: Muscle Gain, Weight Loss, Maintenance
Tuna
Tuna is one of the highest protein-per-calorie foods available, making it a go-to for anyone cutting weight or building muscle on a budget.
Key Benefits
- Extremely high protein per calorie
- Virtually no fat or carbs
- Rich in omega-3s
- Convenient canned option
Best for: Weight Loss, Muscle Gain, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Tuna at 132 kcal per serving.
- To hit a protein target: Chicken Breast at 31g per serving.
- For protein per calorie: Tuna delivers 21.2g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is chicken breast or tuna better for weight loss?
Almost identical: 165 vs 132 kcal per serving. For weight loss, base your pick on which keeps you fuller (fiber is similar) rather than calories.
Which has more protein?
Chicken Breast wins on protein with 31g per serving versus 28g for tuna. Per calorie, that's 18.8g protein/100 kcal vs 21.2g protein/100 kcal — useful context when you're aiming for a high-protein, controlled-calorie day.
Can I eat both in the same meal?
Both are protein sources, so stacking them in one meal duplicates macros instead of balancing them. Rotate across meals or pair each with a different macro category (carbs and a fat source).
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