Is Canned Tuna or Chicken Higher in Protein? A Nutrition Diet Comparison

November 2, 2025 •

4 min read

While canned tuna is a popular and convenient protein source, a 3-ounce serving of cooked chicken breast contains a higher gram count of protein. The choice between the two often depends on specific nutritional priorities beyond protein alone, such as managing calories, fat intake, or gaining heart-healthy omega-3s. We will dive into the detailed comparison to answer the question, "Is canned tuna or chicken higher in protein?" and help you select the best fit for your dietary needs.

Quick Summary

A nutritional breakdown shows that cooked chicken breast generally offers more protein per serving than canned tuna, though tuna provides unique benefits like omega-3 fatty acids and fewer calories per gram of protein. The best choice depends on individual health goals, and both can be part of a healthy diet.

Key Points

Chicken Is Higher in Protein: A cooked chicken breast serving typically contains more grams of protein than an equivalent serving of canned tuna.
Tuna Is Lower in Calories and Fat: Canned tuna, particularly when packed in water, is often lower in calories and total fat per serving, making it a good option for weight management.
Tuna Provides Omega-3s: A key benefit of canned tuna is its supply of heart-healthy omega-3 fatty acids, which are not present in chicken.
Micronutrient Profiles Differ: Canned tuna is a better source of selenium and Vitamin D, while chicken provides more zinc.
Watch Out for Added Sodium: Both canned products can contain high levels of sodium, so checking labels and opting for low-sodium varieties is advisable.
Consider Mercury in Tuna: While generally safe in moderation, tuna contains mercury, so consumption should be monitored, especially in higher-mercury species like albacore.

The Verdict: Comparing Protein Content

For those focused solely on maximizing protein per serving, cooked chicken breast takes the lead. A 3-ounce (85g) serving of cooked chicken breast contains approximately 26–27 grams of protein. In comparison, a 3-ounce (85g) serving of canned tuna typically offers 20–22 grams of protein. While this difference might seem minimal, it can add up over multiple servings for individuals aiming for very high daily protein intake, such as bodybuilders or competitive athletes.

It is also worth noting that the type of canned tuna can slightly affect the numbers. Chunk light tuna may have slightly less protein than solid white albacore tuna. For the most accurate comparison, it is always recommended to check the specific nutrition labels on the products you purchase.

A Deeper Dive into Nutritional Differences

Beyond the headline protein count, a more comprehensive look at the nutritional profiles of canned tuna and chicken reveals key differences that can influence your dietary choices. These differences include calorie count, fat content, and valuable micronutrients like omega-3 fatty acids.

Key Nutritional Comparison: Canned Tuna vs. Cooked Chicken Breast


Nutrient	3 oz. Cooked Chicken Breast	3 oz. Canned Tuna (in water, drained)
Protein	~26–27g	~20–22g
Calories	~140	~100
Total Fat	~3g	~1g
Omega-3s	Absent	Present and beneficial
Selenium	Good source	Excellent source
Vitamin D	Trace amount	Good source
Zinc	Good source	Good source

Beyond Protein: Other Nutritional Considerations

Omega-3 Fatty Acids

One of the most significant advantages of choosing tuna over chicken is its omega-3 fatty acid content. These essential fatty acids are crucial for supporting heart health, reducing inflammation, and maintaining brain function. While chicken breast is almost devoid of omega-3s, tuna provides a natural and convenient source, making it a good choice for those looking to boost their intake of these beneficial fats.

Calories and Fat

If calorie and fat reduction is a primary goal, canned tuna packed in water offers a compelling advantage. A typical 3-ounce serving has fewer calories and significantly less fat than an equivalent serving of cooked chicken breast. This makes tuna an ideal option for weight management, allowing you to consume a substantial amount of protein without adding many extra calories or fat to your meal.

Micronutrients

While both offer a spectrum of vitamins and minerals, there are some notable differences. Tuna is an excellent source of selenium, a powerful antioxidant, and is one of the few food sources of Vitamin D. Chicken, on the other hand, is a stronger source of zinc, which is important for immune function and cell growth. A varied diet incorporating both will provide a wider range of these essential micronutrients.

Sodium and Mercury

When choosing canned options, sodium is a key consideration. Canned tuna and chicken can both contain high levels of sodium, so opting for low-sodium varieties or products canned without broth or with minimal added salt is a wise move. For tuna specifically, there is also the concern of mercury, a heavy metal that accumulates in fish. While light tuna has lower mercury levels and is generally considered safe for moderate consumption, regular intake of high-mercury fish like albacore should be managed, especially for pregnant women.

Dietary Versatility and Convenience

Here are some of the practical considerations that make both options staples in a healthy kitchen:

Convenience: Both canned tuna and chicken are ready-to-eat and incredibly versatile. They require no cooking and can be added directly to salads, sandwiches, and wraps for a quick and easy protein boost.
Cost: Canned products are often a more budget-friendly protein option compared to their fresh counterparts. Prices can vary, but generally, both offer an affordable way to meet protein requirements.
Taste Profile: Tuna has a distinct fishy flavor that pairs well with certain ingredients, while canned chicken has a milder taste that blends seamlessly into many different dishes, from soups to casseroles.

Conclusion

So, is canned tuna or chicken higher in protein? The data shows cooked chicken breast has a slight edge in protein content per serving. However, the best choice is not a simple yes or no answer. It depends on your specific nutritional priorities. Choose canned tuna for a lower-calorie, lower-fat option that provides heart-healthy omega-3s. Opt for cooked chicken breast if your primary goal is to maximize protein intake per serving. For a well-rounded diet, the best approach is to include both in your meal plan to take advantage of the unique benefits each offers. As with any food source, moderation and variety are key to optimal health.

For more information on protein sources and nutrition, the Harvard T.H. Chan School of Public Health is an excellent authoritative resource.

Frequently Asked Questions

Both are excellent lean protein sources for weight management. Canned tuna (in water) is often lower in calories and fat, which can be advantageous if you are strictly counting calories. Chicken breast, with its higher protein, can help increase satiety.

This depends on your health goals. If heart health and anti-inflammatory benefits are your priority, tuna’s omega-3s are a significant advantage. If maximum muscle growth is the focus, chicken's higher protein content may be more desirable. Ideally, a balanced diet includes both.

Yes. Canned tuna packed in water contains very little fat, whereas cooked chicken breast has slightly more total fat. Canned tuna packed in oil, however, will have a higher fat content than water-packed or chicken breast.

Chicken contains more zinc and potassium, while tuna is richer in selenium, a potent antioxidant, and Vitamin D.

Canning significantly adds sodium to both tuna and chicken. Fresh versions are typically much lower in sodium, though their overall nutrient content remains similar.

Yes, tuna can contain mercury. It is recommended to eat a variety of fish to limit mercury exposure. Lighter types of tuna, like skipjack, generally have lower mercury levels than albacore.

Yes, they can often be substituted, particularly in dishes like salads, sandwiches, or casseroles, though the flavor and texture will differ. Canned chicken tends to have a milder taste than tuna.