What Has More Protein, Seafood or Chicken? The Ultimate Nutritional Breakdown

December 10, 2025 •

4 min read

While a 100g serving of skinless chicken breast often contains more protein than most common fish varieties, some seafood, like canned tuna, can offer even more. So, what has more protein, seafood or chicken, truly depends on the specific cut or species, and your overall nutritional priorities.

Quick Summary

A comprehensive comparison shows that although chicken breast often leads in grams of protein per serving, many types of seafood provide comparable protein along with unique nutrients. The optimal choice depends on specific health and dietary needs.

Key Points

Lean Protein Champion: Skinless chicken breast is an exceptionally lean source of high-quality protein, ideal for low-fat diets and muscle building.
Heart-Healthy Fats: Fatty seafood, such as salmon and mackerel, is rich in beneficial omega-3 fatty acids, a nutrient largely absent in chicken.
Micronutrient Diversity: Many varieties of seafood offer a broader array of essential vitamins and minerals like vitamin D, B12, and iodine compared to chicken.
Context is Key: The optimal protein choice depends on individual dietary goals, whether that's focused on lean muscle mass (chicken) or brain and heart health (fatty fish).
Affordability Factor: Chicken is a more budget-friendly and widely available option for a consistent source of quality protein.
Balanced Diet Strategy: The healthiest approach is to incorporate a variety of protein sources, including both chicken and seafood, for a complete nutritional profile.

For many health-conscious individuals, the question of whether seafood or chicken offers a superior protein source is a common one. Both are staples in healthy diets, but a head-to-head comparison reveals distinct nutritional differences that can influence your dietary choices based on your health goals.

Protein Power: The Grams Per Serving

When focusing solely on grams of protein per serving, the winner is not a clear-cut case. While skinless chicken breast is an excellent source of lean protein, some varieties of seafood offer similar or even higher amounts.

Chicken's Edge in Lean Muscle-Building Protein

For a low-fat, high-protein option, chicken breast is tough to beat. A standard 3.5-ounce (100g) serving of cooked, skinless chicken breast provides a remarkable 31 grams of protein with minimal fat. This makes it a go-to for bodybuilders and those looking to increase muscle mass efficiently. Darker cuts of chicken, like thighs and drumsticks, also contain high protein levels but come with significantly more fat and calories.

Seafood's Diverse Protein Profile

Seafood's protein content varies widely by species. While some lean white fish, like cod, offer slightly less protein than chicken breast, other options can surpass it.

Canned Tuna: Canned tuna, especially packed in water, is a protein powerhouse. A 100g serving of canned light tuna can provide over 23 grams of protein.
Salmon: A fatty fish, salmon offers a high protein count (around 24.6g per 100g) but with higher fat content compared to chicken breast, albeit with very healthy fats.
Shellfish: Some shellfish, like prawns and mussels, also offer significant protein. A 3.5-ounce serving of prawns contains about 25 grams of protein.

Beyond Protein: A Look at Total Nutritional Value

The protein content tells only part of the story. The full nutritional package—including fats, vitamins, and minerals—is crucial for making an informed decision.

The Case for Seafood: Healthy Fats and Micronutrients

Seafood shines with its unique nutritional offerings, particularly omega-3 fatty acids, which are vital for heart and brain health and possess anti-inflammatory properties.

Fatty Fish: Species like salmon, mackerel, and sardines are rich in EPA and DHA, two omega-3 fatty acids not found in chicken.
Vitamins and Minerals: Fish is a top source of vitamin D, and many types are abundant in vitamin B12, iodine, and selenium. Mussels, in particular, are lauded for their wide array of vitamins and minerals.

The Case for Chicken: Key Vitamins and Minerals

Chicken is not without its own micronutrient benefits. It is a reliable source of B vitamins, especially niacin (B3) and B6, which are important for energy metabolism and cell function. Chicken also provides important minerals like iron and zinc.

Comparison Table: Chicken vs. Common Seafood


Nutrient (per 100g, cooked)	Skinless Chicken Breast	Salmon (Atlantic)	Canned Tuna (Light, in Water)
Protein	~31g	~24.6g	~23.6g
Fat	~3.6g	~13.4g	~4.2g
Omega-3s	Negligible	Very High	High
Vitamin D	Very Low	Very High	High
Vitamin B12	Present	Abundant	Abundant
Iron	~0.9mg	Present	Present
Mercury	None	Low to Moderate	Moderate

Factors to Consider When Choosing

The best protein source depends on your personal health goals, budget, and taste preferences. Here are a few points to consider:

Goal: Lean Muscle Growth: If your main priority is muscle building with minimal fat, skinless chicken breast is often the most calorie-efficient choice.
Goal: Heart and Brain Health: To maximize your intake of anti-inflammatory omega-3 fatty acids, fatty fish like salmon or sardines should be prioritized.
Goal: Affordability: Chicken is consistently more budget-friendly and accessible than most types of seafood, making it a reliable and cost-effective protein source.
Concern: Contaminants: Seafood carries a potential risk of contaminants like mercury. However, for most people, the health benefits of eating fish twice a week outweigh the risks, especially when choosing low-mercury options like salmon and cod.

Cooking Methods Matter

Regardless of your choice, the preparation method is key to a healthy meal. Grilling, baking, or poaching your chicken and fish is preferable to deep-frying, which adds unhealthy fats and calories. For more on the benefits of seafood and potential risks, consult reliable sources such as the National Institutes of Health.

Conclusion

In the final analysis, neither seafood nor chicken is definitively "better" in every aspect. While chicken breast may offer a slightly higher protein-to-calorie ratio, seafood provides unique, heart-healthy omega-3s and a richer vitamin and mineral profile. A balanced diet that incorporates a variety of high-quality protein sources is the optimal approach to meet your nutritional needs and health goals. Rather than choosing one over the other, it is wise to enjoy a mix of both to gain the full spectrum of benefits they offer.

Frequently Asked Questions

Not always. While skinless chicken breast is very high in protein, some varieties of seafood, such as canned tuna and some shellfish like prawns and mussels, can contain a comparable or even higher amount of protein per serving.

Seafood, particularly fatty fish like salmon and mackerel, is generally considered better for heart health due to its high concentration of omega-3 fatty acids, which have been shown to reduce the risk of cardiovascular disease.

There is a potential risk of mercury contamination in some fish, especially larger species like shark and swordfish. However, health experts agree that for most people, the benefits of eating fish twice a week outweigh the risks, particularly when choosing lower-mercury options.

Some dietitians suggest that fish is slightly easier to digest than chicken. This is because fish has softer connective tissues that are easier for the stomach to break down, which can benefit those with sensitive digestion.

Chicken is typically more affordable and widely available than most types of seafood. This makes it a very cost-effective and accessible option for regular protein consumption.

The cooking method does not significantly affect the total protein content but can impact the overall fat and calorie count. Grilling, baking, or poaching are healthier options that preserve nutrients compared to deep-frying.

For a high-protein, low-fat diet, skinless chicken breast and lean white fish like cod or tilapia are excellent choices. They offer high protein levels with minimal fat, making them calorie-efficient.