Tuna vs Chicken: Calories, Protein & Which Is Better?
A 3 oz serving of canned tuna (~85g) has about 112 calories, while one small chicken breast (~120g) has about 198 calories. Tuna is the leaner option gram for gram and per typical serving, plus it brings omega-3 fatty acids that chicken doesn't offer.
🐠 Tuna (Canned, in water)
Calories per 100g: ~132 kcal
Per 3 oz serving (~85g): ~112 kcal
Protein: 28g · Carbs: 0g · Fat: 1.2g (per 100g)
Fiber: 0g per 100g
Best for: a quick, low-calorie, high-protein lunch
🍗 Chicken Breast
Calories per 100g: ~165 kcal
Per 1 small breast (~120g): ~198 kcal
Protein: 31g · Carbs: 0g · Fat: 3.6g (per 100g)
Fiber: 0g per 100g
Best for: a versatile, larger-portion protein main
Tuna vs Chicken: side-by-side comparison
| Factor | Tuna (Canned, in water) | Chicken Breast | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~132 kcal | ~165 kcal | Tuna |
| Calories (typical serving) | ~112 kcal (3 oz) | ~198 kcal (1 breast) | Tuna |
| Protein (per 100g) | 28g | 31g | Chicken Breast |
| Carbs (per 100g) | 0g | 0g | Tie |
| Fat (per 100g) | 1.2g | 3.6g | Tuna |
| Omega-3s | ~1.5g per 100g | None | Tuna |
| Typical serving size | 3 oz (~85g) | 1 small breast (~120g) | — |
| Weight loss suitability | Excellent — very low calorie | Excellent — high protein, low fat | Roughly equal |
| Muscle gain suitability | Very good | Excellent — larger portion, more protein | Chicken Breast |
| Best use case | Quick lunch, salads, sandwiches | Main dinner protein, meal prep | Depends on meal role |
Values come from the CalorieMetrica nutrition database. Homemade portions vary by recipe, brand and cooking method — the same data behind the Food Compare tool and Meal Planner.
Calories: tuna vs chicken
Per 100g, tuna is the lighter protein at about 132 kcal versus chicken breast's 165 kcal, and that gap holds through typical servings too — about 112 kcal for a standard 3 oz tuna serving versus 198 kcal for a small chicken breast. Both are lean proteins by any standard, but tuna's slightly lower fat content keeps it ahead on pure calorie efficiency.
The comparison assumes tuna canned in water, which is the leaner preparation. Tuna canned in oil can add 50-100 extra calories per serving, and mayo-based tuna salad adds considerably more — always check preparation before assuming tuna is automatically the lighter choice on a menu.
Nutrition comparison
Chicken breast has a small protein edge (31g vs 28g per 100g), making it marginally more protein-dense, and its larger typical serving size means a single chicken breast delivers more total protein in one sitting (about 37g) than a standard tuna serving (about 24g).
Tuna's standout advantage is omega-3 fatty acids — about 1.5g per 100g — which support heart and brain health in ways chicken simply can't match, since chicken breast contains essentially no omega-3s. Both are excellent low-carb, high-protein foods; check your daily macro targets with the Macro Calculator.
Which is better for weight loss?
Tuna is slightly more calorie-efficient for weight loss, delivering a strong protein hit at a very low calorie cost, especially when canned in water rather than oil. It's also extremely convenient — no cooking required, making it easy to fit into a busy day.
Chicken breast remains an excellent weight-loss protein too, and its larger typical portion size can be more satisfying for a full meal. Track your daily total with the TDEE Calculator and plan meals in the Meal Planner.
Which is better for muscle gain?
Chicken breast is generally the better choice for muscle gain simply because it's easier to eat in larger quantities as a main meal — a single breast delivers about 37g of protein, and it's simple to prepare in bulk for meal prep.
Tuna is still an excellent supporting protein source, especially useful for a quick, low-calorie protein boost between meals. Combine both throughout the week and check your target with the Protein Calculator.
Which is healthier overall?
Both are exceptionally lean, high-quality protein sources that fit comfortably into almost any healthy diet. Tuna's omega-3 content gives it a unique edge for heart and brain health that chicken doesn't offer, while chicken breast's versatility and slightly higher protein density make it a dependable everyday main.
One consideration with tuna is mercury content — health guidelines generally recommend limiting canned tuna to a few servings per week, especially for pregnant women and young children. Chicken breast doesn't carry this concern. Follow official dietary guidance or your doctor's advice on tuna frequency if you're pregnant or feeding young children.
Tuna and chicken as everyday global proteins
Both tuna and chicken are among the most widely eaten lean proteins worldwide, appearing in cuisines from Pakistani chicken karahi to Western tuna sandwiches to Gulf grilled chicken platters. Their neutral flavor and high protein content make them staples of gym diets, meal prep and everyday cooking across cultures.
Whichever you choose, pairing either with vegetables and a whole grain rounds out a balanced, satisfying meal. Explore more in the Protein Calculator and Meal Planner.
Practical meal examples
Weight-loss lunch (~250 kcal): 1 can tuna in water (~112 kcal) mixed with light yogurt dressing (~40 kcal) over a bed of greens (~30 kcal) with cucumber and tomato (~40 kcal).
Muscle-gain plate (~450 kcal): 1 chicken breast (~198 kcal) + 1 cup rice (~242 kcal) — about 43g protein.
Balanced protein day: Tuna salad for lunch, grilled chicken breast for dinner — combining both lean proteins across the day for variety and omega-3 intake.
Build any of these in the Meal Planner.
FAQs: Tuna vs Chicken
Which has fewer calories, tuna or chicken?
Tuna is lower in calories at about 112 kcal per 3 oz serving versus roughly 198 kcal for a small chicken breast, since tuna is naturally leaner and the typical serving is also smaller.
Which has more protein, tuna or chicken?
Chicken breast has slightly more protein per 100g (31g vs 28g), and because a typical chicken breast serving is larger, it delivers more total protein per serving than a standard tuna portion.
Is tuna healthier than chicken?
Tuna offers omega-3 fatty acids that chicken doesn't have, giving it an edge for heart health, while chicken breast offers slightly more protein density and is easier to eat in larger portions. Both are very healthy lean proteins.
Can I eat tuna every day?
Most dietary guidelines recommend limiting canned tuna to a few servings per week due to mercury content, especially for pregnant women and young children. Chicken breast doesn't carry this limitation and can be eaten more frequently.
Which is better for gym diets, tuna or chicken?
Both are excellent gym-diet proteins. Chicken breast's larger portion size makes it easier to build a full meal around, while tuna is a convenient, low-calorie protein boost between meals.
Which is better for weight loss, tuna or chicken?
Tuna is slightly more calorie-efficient for weight loss when canned in water, but chicken breast remains an excellent low-calorie, high-protein choice, especially for a more filling meal.
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Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, find your calorie target with the TDEE Calculator, or check protein needs with the Protein Calculator.
📊 Values are practical estimates from the CalorieMetrica database. Homemade portions vary with recipe, brand and cooking method. See Data Sources.