Is it better to eat fish or chicken? A Nutritional Showdown

October 19, 2025 •

4 min read

The American Heart Association recommends eating fish, particularly fatty fish rich in omega-3s, at least twice a week to benefit heart health. When comparing everyday protein staples, many people ponder: Is it better to eat fish or chicken? The answer is not simple, and it depends on your specific health goals.

Quick Summary

This article compares fish and chicken based on protein content, fat profiles, vitamins, and minerals. It explores the unique benefits of each protein source, including fish's heart-healthy omega-3s versus chicken's lean protein, and discusses potential risks and environmental impacts.

Key Points

Omega-3 Fatty Acids: Fatty fish like salmon are an unrivaled source of omega-3s (EPA and DHA), which are vital for heart and brain health.
Lean Protein: Skinless chicken breast typically offers a slightly higher protein-to-calorie ratio, making it an excellent choice for lean muscle development and weight management.
Micronutrient Diversity: Each protein provides a unique profile of vitamins and minerals, with fish offering more Vitamin D and iodine, while chicken is a strong source of B vitamins and selenium.
Digestibility: Fish is generally easier to digest than chicken due to its softer connective tissue, which can be a benefit for sensitive stomachs.
Balanced Diet: The most comprehensive strategy is to incorporate both fish and chicken into your diet to gain the full spectrum of nutritional benefits from each.
Risk Mitigation: To minimize risks, opt for low-mercury fish and ensure chicken is cooked thoroughly to eliminate pathogens.
Preparation is Key: The nutritional value of both can change drastically based on preparation; grilling, baking, and steaming are healthier than frying.

Fish vs. Chicken: A Nutritional Profile

Both fish and chicken are widely consumed and lauded as healthy protein sources, but their nutritional compositions differ significantly. Understanding these differences is key to making the best dietary choice for your health needs. Both are considered complete proteins, containing all nine essential amino acids necessary for the body's functions. The choice often comes down to the types of fats, vitamins, and minerals they provide.

Protein Content

For individuals prioritizing high protein with minimal fat, skinless chicken breast is often the go-to. Per 100 grams, it typically offers slightly more protein than most fish varieties. However, the difference is not substantial enough to make chicken a universal winner based on protein alone. For example, a 3-ounce serving of skinless chicken breast has around 26 grams of protein, while the same amount of baked cod delivers about 22 grams. Protein from both sources is highly digestible and bioavailable, meaning the body can absorb and use it effectively.

Fat Content and Omega-3s

This is where the most significant nutritional difference lies. While chicken is generally lower in total fat, especially when comparing lean cuts, it lacks the heart-healthy omega-3 fatty acids (EPA and DHA) found in fatty fish. Fatty fish like salmon, mackerel, and sardines are exceptional sources of omega-3s, which are critical for brain and heart function, and have anti-inflammatory effects. Lean white fish, such as cod or tilapia, are very low in fat, making them comparable to lean chicken breast in that respect.

Vitamins and Minerals

Each protein source offers a distinct array of micronutrients:

Fish (especially fatty fish): Rich in vitamin D, essential for bone health and immunity, and iodine, crucial for thyroid function. Fish also contains selenium, calcium, and phosphorus.
Chicken: A solid source of B vitamins, including niacin (B3) and B6, which are vital for energy metabolism and nervous system health. It also provides a good amount of selenium, zinc, and iron.

Digestibility

For some, fish may be the easier option to digest. The connective tissues in fish are less tough than those in chicken, allowing for quicker breakdown in the stomach. This can make fish a better choice for older adults or those with sensitive digestive systems.

Potential Contaminants and Risks

While both have nutritional benefits, each comes with its own set of potential risks:

Fish: The main concern is mercury content, particularly in larger, predatory fish like swordfish and king mackerel. Following advisories from health authorities like the FDA is recommended. For example, opting for smaller fish generally results in lower mercury exposure.
Chicken: The primary risks are foodborne pathogens like Salmonella and Campylobacter, especially if not cooked properly. The use of antibiotics in commercial farming is another concern for some consumers. Choosing certified organic or free-range chicken may mitigate some of these concerns.

Environmental Impact

The environmental footprint is a complex factor to consider. Both industries have their own issues, from greenhouse gas emissions and land use in poultry farming to overfishing and bycatch in the commercial fishing industry. Sustainable fishing practices and certified aquaculture can offer lower environmental impacts compared to less regulated practices.

Fish vs. Chicken: Side-by-Side Comparison


Feature	Fish (especially fatty varieties)	Chicken (skinless breast)
Protein	High-quality, complete protein (slightly lower than chicken breast)	Excellent source of high-quality, complete protein
Fat Type	High in healthy, unsaturated fats, particularly omega-3s	Lower in total fat, especially saturated fat
Omega-3s	Rich source of EPA and DHA, beneficial for heart and brain health	Generally contains very little to no omega-3 fatty acids
Key Vitamins	Vitamin D, Vitamin B2, and Vitamin B12	Vitamin B3 (niacin), Vitamin B6, and Vitamin B12
Key Minerals	Iodine, Selenium, Calcium, Phosphorus, Zinc	Selenium, Zinc, Iron, Magnesium, Phosphorus
Digestibility	Easier to digest for most people due to softer tissue	Highly digestible, but slightly tougher connective tissue
Risks	Potential for mercury contamination in certain species	Risk of foodborne pathogens like Salmonella if undercooked

Conclusion: Making Your Choice

The question of whether is it better to eat fish or chicken? ultimately has no single answer. The ideal choice depends on your health priorities. If your focus is on heart and brain health, incorporating fatty fish into your diet is highly beneficial due to its rich omega-3 content. For those building muscle mass or seeking a very lean, low-fat protein source, skinless chicken breast is an excellent and cost-effective option.

The best approach for most people is to include both in a varied diet to reap the benefits of each. A balanced weekly rotation ensures you get a wider range of nutrients that each food uniquely offers, from the omega-3s in fish to the B vitamins and iron in chicken. Consult a healthcare professional or registered dietitian to tailor a diet that meets your specific nutritional goals.

For more on the benefits of omega-3s, visit the American Heart Association's guide to fish and omega-3s.

Frequently Asked Questions

Both fish and chicken can be excellent for weight loss due to their high protein content, which increases satiety. Skinless chicken breast is very lean, but lean white fish can be even lower in calories per gram of protein. Ultimately, the healthiest option depends on preparation method, with grilled or baked being better than fried.

Per 100 grams, skinless chicken breast often contains slightly more protein than most fish varieties. However, both are excellent sources of high-quality, complete protein, so the difference is not a major factor for general health.

The primary benefit of fish, especially fatty fish like salmon and mackerel, is its high concentration of omega-3 fatty acids (EPA and DHA). These healthy fats are crucial for heart and brain health and have anti-inflammatory properties that chicken lacks.

Yes, fish can contain mercury, especially large, predatory species, while chicken carries risks of foodborne pathogens like Salmonella if improperly cooked. These risks can be mitigated by making informed choices and practicing safe food handling.

Yes, a balanced diet is the best approach. By including both fish and chicken in your weekly meals, you can take advantage of the unique nutrients each offers, such as the omega-3s in fish and the B vitamins and iron in chicken.

This is a complex issue. The environmental impact depends on farming practices, location, and the specific species. Some farmed fish can have a lower carbon footprint than chicken, but unsustainable fishing and farming practices can be very damaging. Choosing sustainably sourced options is key.

Fish is generally easier to digest than chicken because its connective tissues are softer and more easily broken down by the stomach. This makes it a gentler protein source for those with sensitive digestive systems.