Tuna and chicken breast are the two most popular lean protein sources in fitness nutrition, and they are more similar than different. Both are low in fat, high in protein, and relatively low in calories. Canned tuna has a slight edge in convenience and cost, while chicken breast offers more versatility in cooking. Tuna provides more omega-3 fatty acids and is slightly lower in calories per 100g. Chicken breast tends to be more sodium-flexible since canned tuna can be high in sodium depending on the brand. Both are excellent staples for a high-protein diet.
⚖️ Nutrition Comparison
| Nutrient | Tuna | Chicken Breast |
|---|---|---|
| Calories | 130 kcal | 110 kcal |
| Total Fat | 0.6 g | 1.2 g |
| Saturated Fat | 0.2 g | 0.3 g |
| Cholesterol | 47 mg | 58 mg |
| Sodium | 45 mg | 65 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 29.1 g | 23.1 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Tuna or Chicken Breast?
Tuna has 130 calories and Chicken Breast has 110 calories per comparable serving. Tuna is the more calorie-dense of the two.
Which has more protein, Tuna or Chicken Breast?
Tuna provides 29.1g of protein versus 23.1g in Chicken Breast. Tuna is the higher-protein choice.
Which has less fat, Tuna or Chicken Breast?
Tuna contains 0.6g of fat compared with 1.2g in Chicken Breast. Tuna is the leaner option.
Which has less saturated fat, Tuna or Chicken Breast?
Tuna has 0.2g of saturated fat and Chicken Breast has 0.3g. Tuna is lower in saturated fat.
Which has more sodium, Tuna or Chicken Breast?
Tuna contains 45mg of sodium versus 65mg in Chicken Breast. Chicken Breast is higher in sodium.
Do Tuna or Chicken Breast contain fiber?
Neither Tuna nor Chicken Breast is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Tuna → Calories in Chicken Breast →