Are Chicken and Prawn Healthy? A Nutritional Comparison

December 10, 2025 •

4 min read

Gram for gram, prawns often contain significantly fewer calories and total fat than chicken, though the nutritional profile varies by cut and preparation. So, are chicken and prawn healthy additions to your diet? The answer lies in their distinct macronutrient and micronutrient compositions.

Quick Summary

This article explores the key nutritional differences between chicken and prawn, highlighting their unique health benefits and how preparation methods impact their overall wellness value.

Key Points

Low Calorie Advantage: Prawns contain fewer calories than chicken, making them an excellent choice for weight management.
High Protein Source: Both chicken and prawn are high-quality, complete proteins, but chicken breast offers a higher concentration per 100g.
Micronutrient Rich: Prawns are exceptionally rich in selenium, iodine, and omega-3s, while chicken is a strong source of B vitamins and iron.
Cooking Method Matters: Healthy preparation methods like grilling or steaming are crucial to preserving the health benefits of both chicken and prawn, avoiding added fats and potential carcinogens from burning.
Dietary Balance: For optimal health, a varied diet including both chicken and prawns is recommended to gain the unique benefits each offers.
Cholesterol Considerations: Prawns are higher in dietary cholesterol, but their low saturated fat content means they typically have a small impact on blood cholesterol for most healthy individuals.
Potential Risks: Be aware of shellfish allergies with prawns and the risk of carcinogenic compounds from burnt chicken skin.

Comparing the Nutritional Powerhouses: Chicken vs. Prawn

Both chicken and prawns are staples in a balanced diet, celebrated for being excellent sources of lean protein. However, a closer look reveals that they offer distinct nutritional advantages and disadvantages that cater to different dietary needs and preferences. Understanding these differences can help you make the best choice for your health goals, whether you are aiming for weight loss, muscle building, or simply improving your overall nutrition.

The Macronutrient Breakdown

When it comes to macronutrients—protein, fat, and calories—chicken and prawns present a clear contrast. Lean, skinless chicken breast is renowned for its high protein content and relatively low-fat profile, making it a go-to for bodybuilders and those seeking to build muscle mass. Prawns, on the other hand, are exceptionally low in calories and fat, giving them an edge in weight management strategies.

Protein: Chicken breast provides a higher concentration of protein per 100g compared to prawns, offering more amino acids for muscle repair and satiety.
Calories: Prawns contain about half the calories of a similar serving size of skin-on chicken, making them an ideal choice for calorie-conscious individuals.
Fat: The fat content is where the most significant difference lies. Prawns are notably low in total fat, while skin-on chicken contains a much higher fat content, particularly saturated fat. Choosing skinless chicken breast can bridge this gap substantially.

A Look at Micronutrients

Beyond the basic macros, both chicken and prawns are rich in essential vitamins and minerals, though they excel in different areas.

Prawns are a mineral-dense food, packed with key nutrients like selenium, iodine, and zinc. Selenium, a powerful antioxidant, helps protect cells from damage, while iodine is crucial for thyroid function. Prawns are also a good source of omega-3 fatty acids, which are beneficial for heart and brain health.
Chicken, particularly the breast meat, is an excellent source of B vitamins, including B2, B3, B5, and B6, which are vital for energy production and neurological function. It is also a significant source of iron and zinc, though prawn generally contains higher levels of zinc.

The Importance of Preparation

How you cook chicken and prawns dramatically influences their health benefits. Opting for healthier cooking methods can keep your meal low in fat and calories, while poor choices can undermine the inherent healthiness of both proteins.

Healthy Methods: Grilling, baking, steaming, or sautéing with minimal oil are the best ways to prepare both chicken and prawns. These methods lock in flavor without adding unnecessary fat.
Unhealthy Methods: Deep-frying chicken or prawns in excess oil and serving with high-calorie sauces or heavy batters can negate the lean protein benefits and add significant calories and unhealthy fats. For chicken, burning the skin during high-heat cooking like pan-frying or barbecuing can produce carcinogenic compounds.

Making the Right Choice for You

Determining whether chicken or prawn is "healthier" depends largely on your individual health objectives. For weight loss, prawns offer a high-protein, very low-calorie option. For muscle building, chicken's higher protein content is often preferred. For overall health, incorporating a variety of both is the ideal strategy to ensure a wide spectrum of nutrients, from chicken's B vitamins to prawn's omega-3s and selenium.

Nutritional Comparison Table (per 100g cooked portion)


Nutrient	Skinless Chicken Breast	Prawns
Calories	~165 kcal	~100 kcal
Protein	~31g	~20g
Fat	~3.5g	~1g
Omega-3s	Minimal	Rich Source
Selenium	Good Source	Excellent Source
Iron	Good Source	Moderate Source
Vitamin B6	Excellent Source	Moderate Source
Vitamin B12	Good Source	Excellent Source

Conclusion: Incorporate Both for Optimal Health

Both chicken and prawns are highly nutritious lean protein sources, each with a unique profile of vitamins and minerals. Prawns excel as a low-calorie, mineral-rich option with heart-healthy omega-3s, while skinless chicken breast provides a higher protein density and a broader range of B vitamins. The healthiest approach is not to choose one over the other permanently, but to enjoy both as part of a varied and balanced diet, always prioritizing healthy cooking methods. Varying your protein sources ensures you benefit from the full spectrum of nutrients that each food offers. For more detailed nutritional information, resources like the USDA FoodData Central can be useful.

Choosing for Specific Goals

Weight Management: Prawns' lower calorie density is excellent for controlling intake while feeling full.
Muscle Building: Chicken breast's higher protein content per serving makes it a favorite for increasing muscle mass.
Micronutrient Focus: Alternate between both to maximize your intake of different vitamins and minerals.
Heart Health: Prawns offer more heart-healthy omega-3s compared to chicken.
Affordability: Chicken tends to be a more budget-friendly and widely available protein option in many regions.

Ultimately, a well-rounded diet that includes a mix of these and other healthy proteins is the most effective path to lasting wellness.

Frequently Asked Questions

Prawns are generally better for weight loss due to their lower calorie density. A standard serving of prawns has fewer calories than a similar-sized serving of chicken breast, while still being high in protein.

While prawns contain higher dietary cholesterol than chicken, their low saturated fat content means they have a less significant impact on blood cholesterol levels than once believed for most people. Moderation is key, especially if you have specific health conditions.

Prawns are rich in selenium, a powerful antioxidant, and iodine, which is essential for thyroid function. They also provide heart-healthy omega-3 fatty acids, vitamin B12, and zinc.

To preserve health benefits, opt for methods like grilling, steaming, baking, or light sautéing. Avoid deep-frying or cooking at high temperatures that burn the food, as this adds unhealthy fats and can produce carcinogens.

Skinless chicken breast typically contains a higher amount of protein per 100g compared to prawns. A 100g serving of cooked chicken breast has about 31g of protein, while 100g of prawns has about 20-25g.

Yes, it is perfectly safe and nutritious to eat chicken and prawns together, such as in a paella or stir-fry. Combining these lean proteins offers a diverse range of nutrients.

Yes, when chicken skin is exposed to high heat and becomes burnt, it can form carcinogenic compounds called HAAs (heterocyclic aromatic amines). It is best to avoid eating burnt skin.