Is Seafood or Chicken Healthier? A Full Nutritional Comparison

October 25, 2025 •

4 min read

According to the American Heart Association, incorporating fish into your diet at least twice a week is beneficial, but how does it stack up against chicken? While both are staples in healthy diets, a closer look at their nutritional profiles reveals important differences that can influence your overall health. This comprehensive guide explores which is healthier: seafood or chicken.

Quick Summary

A nutritional comparison of seafood and chicken highlights their distinct benefits and potential drawbacks. Both offer high-quality protein, but seafood excels in providing heart-healthy omega-3 fatty acids, while chicken is a leaner, more budget-friendly option. A balanced diet often incorporates both for a wider range of vitamins and minerals.

Key Points

Omega-3 Content: Seafood, especially fatty fish like salmon, is a superior source of omega-3 fatty acids, which are critical for heart and brain health.
Lean Protein: Skinless chicken breast is an excellent source of very lean, high-quality protein, making it ideal for muscle building and weight management.
Micronutrient Diversity: Seafood provides more vitamin D and iodine, while chicken is a better source of certain B vitamins and phosphorus.
Contaminant Awareness: Larger fish can contain higher levels of mercury, so a varied intake of different fish types is recommended.
Food Safety: Proper cooking is essential for both, especially chicken, to prevent foodborne illnesses like Salmonella.
Balanced Approach: A balanced diet includes both seafood and chicken to get the full spectrum of their nutritional benefits.
Environmental Impact: Many sustainably-sourced seafood options have a similar or lower carbon footprint compared to poultry, and both are better than red meat.

Nutritional Profile: A Head-to-Head Breakdown

When it comes to nutrition, both seafood and chicken are excellent sources of lean, high-quality protein, essential for building and repairing tissues. However, their micronutrient and fat profiles are where the key differences lie.

Seafood: The Omega-3 Champion

Seafood, particularly fatty fish like salmon, mackerel, and sardines, is renowned for its high levels of omega-3 fatty acids, specifically EPA and DHA. These fats are crucial for heart and brain health, helping to lower blood pressure, reduce inflammation, and decrease the risk of heart disease. Additionally, seafood is an excellent source of vitamin D, vitamin B12, selenium, and iodine.

Omega-3s: Essential for brain function, heart health, and reducing inflammation.
Vitamins and Minerals: Rich in vitamin D, B12, selenium, iodine, and calcium.
Digestibility: Seafood is often easier to digest than chicken due to its lower connective tissue content.

Chicken: The Lean Protein Powerhouse

Skinless chicken breast is a go-to for many fitness enthusiasts and dieters due to its very low fat and high protein content. It is a fantastic source of lean protein that promotes satiety, which can aid in weight management. Chicken also provides a good dose of B vitamins (B3, B5, B6), selenium, and phosphorus.

Protein: A 100g serving of skinless chicken breast offers more protein than most fish.
Nutrients: Contains B vitamins, selenium, and phosphorus, which are important for energy metabolism and bone health.
Versatility and Affordability: Widely available and generally more budget-friendly than many types of seafood.

Potential Health Concerns: A Look at the Risks

While both options are generally healthy, they come with certain risks that consumers should be aware of.

Seafood Risks: Mercury and Contaminants

One of the main concerns with seafood is the potential for mercury contamination, especially in larger, predatory fish like swordfish and bigeye tuna. While levels are low in most commonly consumed fish, pregnant women and young children should be particularly mindful of high-mercury options. There is also a risk of exposure to other contaminants like PCBs and PFAS, which can accumulate in fish fat.

Chicken Risks: Foodborne Illness and Saturated Fat

Chicken, if not handled and cooked properly, can pose a risk of foodborne illnesses from bacteria like Salmonella. While skinless breast meat is lean, other cuts like thighs and wings have higher fat content. Unhealthy cooking methods, such as frying, can also add significant calories and unhealthy fats.

Environmental Impact

The environmental footprint of your protein choice is another factor to consider. While chicken farming has its own set of issues, including land use and waste, certain seafood practices raise concerns about overfishing and bycatch. However, studies suggest that many seafood options have a lower carbon footprint than beef and pork, often on par with chicken. Choosing sustainably sourced seafood with certifications like the ASC label can help mitigate these concerns.

Comparison Table: Seafood vs. Chicken


Feature	Seafood (Oily Fish)	Chicken (Skinless Breast)
Protein	High-quality, digestible	High-quality, slightly more per 100g
Fat Profile	Rich in heart-healthy Omega-3s	Low fat, especially saturated fat
Vitamins	Excellent source of Vitamin D and B12	Good source of B vitamins (B3, B6)
Minerals	Rich in iodine, selenium, calcium	Rich in phosphorus and selenium
Potential Risks	Mercury, PCBs, foodborne illness	Foodborne illness (Salmonella)
Cost	Generally higher	Generally lower
Sustainability	Varies by species and sourcing method	Impact from land use and waste

Making Your Choice for a Healthier Diet

There is no single "winner" in the debate of whether seafood or chicken is healthier; the best choice depends on individual health goals, dietary needs, and preferences. For heart health and cognitive function, incorporating fatty fish into your diet is highly beneficial due to its omega-3 content. For weight management and building lean muscle, skinless chicken breast offers a low-fat, high-protein option.

Ultimately, a balanced and varied diet is the key to optimal health. Combining different protein sources, including both seafood and chicken, ensures you receive a wide spectrum of essential nutrients. When making your selection, consider opting for different types of fish to minimize potential risks from contaminants and choosing sustainable, responsible sources. Additionally, cooking methods play a critical role; baking, grilling, or steaming are healthier choices than frying for both proteins.

Conclusion: The Best of Both Worlds

Both seafood and chicken provide vital protein and nutrients, each with its own set of strengths. Seafood stands out for its high concentration of beneficial omega-3s, which are essential for heart and brain health, while chicken is a lean, versatile, and affordable protein source rich in B vitamins and other minerals. Concerns about mercury in fish are valid but can be managed by choosing low-mercury options and varying your fish intake. Similarly, proper food handling and cooking can mitigate risks associated with chicken. Rather than choosing one over the other, the healthiest approach is to enjoy the unique benefits of both as part of a varied and well-rounded diet. For more detailed nutritional information on different foods, you can consult databases like the USDA's FoodData Central.

Frequently Asked Questions

Yes, fatty fish is generally considered healthier for heart health due to its high concentration of omega-3 fatty acids, which help lower blood pressure and triglycerides.

Skinless chicken breast generally has a slightly higher protein content per 100 grams than many common types of fish, although both are excellent protein sources.

For most healthy adults, the benefits of eating fish outweigh the risk of mercury. However, pregnant women, nursing mothers, and young children should limit high-mercury fish like swordfish and king mackerel.

For weight loss, both are effective, but skinless chicken breast offers very high protein with minimal fat. The key is to use healthy cooking methods and monitor portion sizes for either option.

Farmed fish can sometimes have different fat profiles, with some having higher fat content, but both can be nutritious. The key nutritional benefit of omega-3s is present in both wild and farmed fatty fish.

The healthiest cooking methods for both chicken and seafood include baking, grilling, steaming, and stir-frying with minimal oil. Frying should be avoided as it adds significant unhealthy fats.

For balanced nutrition, health organizations recommend eating fish at least twice per week. The remaining protein can be balanced with lean chicken and other sources, ensuring a varied diet.