Fish vs Chicken Nutrition Comparison

Fish vs Chicken Nutrition Overview

Fish and chicken are both widely used lean proteins in meal planning. Fish entries in USDA FoodData Central often list EPA and DHA omega-3 fatty acids, vitamin D, and selenium. Chicken entries typically list higher protein per calorie in breast cuts and are a common budget-friendly option in US retail data.

Protein Comparison

Grilled chicken breast is among the highest-protein options per 100 g in our database (~31 g). Most fish list 18–25 g per 100 g raw, with tuna and halibut toward the upper range. Both provide complete protein for meal logging — amino acid details are not shown because they require separate laboratory analysis per sample.

Calories & Fat

Lean white fish and skinless chicken breast are lower-calorie choices. Fatty fish like salmon and mackerel list more calories from fat, including omega-3s. Chicken thigh and wing cuts list more saturated fat than breast. Cooking with oil increases calories for both.

Omega-3 & Vitamin D

Fish — especially salmon, mackerel, herring, and sardines — lists substantially more omega-3 in USDA entries. Chicken lists minimal omega-3. Several fish species also list vitamin D; chicken lists very little per 100 g.

Meal Planning by Goal

For calorie-controlled meals, compare totals for your serving size above. For higher protein per serving, chicken breast often ranks well. For omega-3 logging, fatty fish rank higher. For budget planning, chicken and tilapia typically score well on our affordability index. The best fit depends on your overall meal plan.

Related Tools

Compare fish with red meat using the Fish vs Meat Tool, compare with shrimp using the Fish vs Shrimp Tool, log fish calories with the Calories Calculator, compare species in the Fish Comparison Tool, plan cooking times with the Cooking Time Calculator, and track omega-3 with the Omega-3 Logger.