Which has more protein, fish or chicken breast?

December 13, 2025 •

3 min read

A 100-gram serving of cooked, skinless chicken breast contains approximately 31 grams of protein, often giving it a slight edge over most types of fish on a gram-for-gram basis. The choice between fish and chicken breast for protein depends on your specific dietary needs, as each offers unique nutritional advantages beyond pure protein quantity.

Quick Summary

Chicken breast generally contains slightly more protein per serving, but fish offers superior omega-3 fatty acids. Both are high-quality, complete protein sources supporting muscle growth and weight management, with the best choice depending on individual nutritional goals.

Key Points

Protein Content: Cooked, skinless chicken breast offers more protein per 100 grams than most fish species.
Nutrient Profile: Beyond protein, fish provides heart-healthy omega-3 fatty acids and vitamin D, which are largely absent in chicken breast.
Best for Muscle Building: For the highest protein-to-calorie ratio, lean chicken breast is often preferred for those focused purely on muscle gain.
Best for Heart and Brain Health: Fish, especially fatty varieties like salmon, is superior for providing anti-inflammatory omega-3s essential for heart and brain function.
Dietary Balance: The best approach is to consume both fish and chicken regularly to benefit from their unique nutritional advantages and maintain a balanced diet.
Cooking Matters: Healthy cooking methods like grilling or baking preserve the nutritional integrity of both proteins, while frying can add unnecessary fat and calories.

Comparing Protein Content: Fish vs. Chicken Breast

When evaluating which has more protein, fish or chicken breast, a direct comparison per serving size reveals that chicken breast typically leads by a small margin. However, this simple fact doesn't tell the whole nutritional story. Both are excellent sources of complete, high-quality protein, providing all nine essential amino acids necessary for muscle repair and overall bodily function. The key difference lies in their fat content and micronutrient profiles, which offer distinct health benefits.

For a standard 100-gram serving of cooked, skinless meat, here is a general breakdown:

Chicken Breast: Approximately 31 grams of protein. It is renowned as a very lean source, making it a staple for those focused on high protein intake with minimal fat and calories.
Fish: The protein content can vary significantly by type. Lean white fish like cod offers around 22 grams of protein per 100 grams, while fatty fish like salmon provides about 20–25 grams. Some varieties, such as tuna, can contain upwards of 28 grams.

Beyond the Protein: Fat and Micronutrient Differences

While chicken breast may have a slight edge in pure protein concentration, fish shines in other areas, particularly its healthy fat content. Oily fish, such as salmon and mackerel, are rich in omega-3 fatty acids (EPA and DHA), which are known for their anti-inflammatory properties and benefits for heart and brain health. Chicken breast, while leaner, lacks this significant omega-3 advantage.

In terms of vitamins and minerals, the two also offer different strengths:

Chicken Breast: A good source of B vitamins (especially B6 and B12), niacin, selenium, and phosphorus, which are vital for energy metabolism and immune function.
Fish: Provides a high amount of vitamin D, as well as minerals like iodine, selenium, calcium, and phosphorus. Fatty fish is particularly beneficial for its vitamin D content, which aids bone health and immunity.

Comparison Table: Chicken Breast vs. Salmon (per 100g cooked)


Nutrient	Skinless Chicken Breast	Salmon Fillet	Difference
Protein	~31g	~22g	Chicken higher
Fat	~3.6g	Varies, higher in omega-3s	Salmon higher
Omega-3s	Minimal	High content	Salmon is superior source
Vitamin D	Trace amounts	Excellent source	Salmon is superior source
B Vitamins	High in B3 (Niacin) and B6	Present	Similar
Minerals	Selenium, Phosphorus	Iodine, Selenium, Calcium, Phosphorus	Varies

Cooking Method Considerations

The way you prepare either protein source can significantly impact its overall nutritional value. Grilling, baking, or steaming are healthier options that minimize added fats and calories. Frying or preparing with excessive oil can increase fat and calorie counts, counteracting the natural benefits of lean proteins.

For chicken, choosing skinless breast meat is crucial for keeping fat intake low. The skin and darker meat cuts, like thighs, have a higher fat content. When preparing fish, opting for wild-caught varieties can provide a more nutrient-rich profile, although farmed fish is also a healthy option.

Making the Right Choice for Your Diet

There is no single "best" protein source, as the ideal choice depends on your personal health goals. For individuals prioritizing the highest protein-to-calorie ratio, such as bodybuilders or those on a very lean diet, chicken breast is the clear winner. Its consistent and high protein content with very low fat makes it an efficient muscle-building food.

However, for those looking for a broader range of nutritional benefits, including heart and brain health, incorporating fatty fish into the diet is essential. Fatty fish like salmon provides high-quality protein alongside critical omega-3 fatty acids that chicken breast lacks. A balanced approach, alternating between fish and chicken, ensures you get the unique benefits of both.

Conclusion

While a skinless chicken breast typically contains more protein per 100 grams than most fish varieties, the contest is not simply about quantity. Fish offers a unique nutritional profile rich in heart-healthy omega-3 fatty acids and vitamin D, advantages that chicken does not provide. Both are excellent, complete protein sources that support muscle building, weight management, and overall health. The best strategy is to include a variety of lean protein sources in your diet to leverage the distinct nutritional strengths of both fish and chicken. Your ultimate choice should be guided by your specific health priorities and dietary preferences, rather than a narrow focus on protein content alone. For a deeper understanding of dietary protein, visit the National Institutes of Health website.

Frequently Asked Questions

Skinless chicken breast is considered one of the leanest animal protein sources, offering a very high protein-to-calorie ratio with minimal fat.

Both are excellent for weight loss due to their high protein content, which promotes satiety. However, some studies suggest fish may lead to better weight loss outcomes due to its unique fat composition, but both are effective as part of a balanced diet.

Yes, protein content varies by fish type. Lean fish like cod contain less protein than some fattier fish like salmon, which still have less protein per gram than chicken breast. Different types also offer varying levels of omega-3s.

Fish, especially fatty fish such as salmon, mackerel, and sardines, are superior sources of beneficial omega-3 fatty acids. Chicken breast contains negligible amounts.

Yes, both fish and chicken breast are complete proteins, meaning they contain all nine essential amino acids that the human body cannot produce on its own.

Cooking does not significantly decrease the protein content. While the meat loses water during cooking, the protein itself remains largely intact. The key is to use healthy cooking methods to avoid adding unnecessary fat.

You should include both in your high-protein diet. Chicken breast offers a slightly higher protein concentration, while fish provides crucial omega-3s and vitamin D. A variety of protein sources is best for overall health.