Chicken Breast vs Tilapia: Calories and Nutrition Compared (2026)

Chicken breast, 31.0 g, is higher in protein compared to tilapia, 26.1 g. Tilapia, 128 calories, is lower in calories than chicken breast, 165 calories.

Chicken breast and tilapia are popular protein sources, each offering unique nutritional benefits. This comparison focuses on their calorie and protein content per 100 grams.

What Is the Difference Between Chicken Breast and Tilapia?

Chicken breast is a lean meat cut from the chicken, known for its high protein content and low fat. It is commonly used in various dishes for its versatility and nutritional profile. Tilapia is a freshwater fish that is mild in flavor and often farmed for consumption. It is a good source of protein and is low in calories and fat.

Chicken Breast vs Tilapia: Nutrition Side by Side

Below is a side-by-side comparison of chicken breast and tilapia, highlighting their nutritional content per 100 grams.

Nutrient (per 100 g)	Chicken breast (roasted, skinless)	Tilapia (cooked)
Calories	165 kcal	128 kcal
Protein	31.0 g	26.1 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	3.6 g	2.6 g
Fiber	0 g	0 g
Sodium	74 mg	56 mg

Which Is Better, Chicken Breast or Tilapia?

For weight loss: Tilapia has 128 calories, which is 37 calories less than chicken breast at 165 calories, making it a better option for weight loss.

For muscle and protein: Chicken breast provides 31.0 g of protein, which is higher than tilapia's 26.1 g, making it more beneficial for muscle building.

For low-carb or low-sugar: Both chicken breast and tilapia contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb or low-sugar diets.

How to Track Chicken breast and Tilapia Accurately

Portion sizes and macronutrient content can be easy to misjudge, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use, not medical advice. They serve to provide a clear comparison of nutritional content. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Chicken breast has 31.0 g of protein, while tilapia has 26.1 g of protein.

Which has fewer calories?

Tilapia has 128 calories, whereas chicken breast has 165 calories.

What is the fat content in chicken breast?

Chicken breast contains 3.6 g of fat per 100 g.

What is the sodium level in tilapia?

Tilapia contains 56 mg of sodium per 100 g.

Do both foods have carbohydrates?

Both chicken breast and tilapia contain 0 g of carbohydrates per 100 g.

How much sugar is in chicken breast?

Chicken breast contains 0 g of sugar per 100 g.

Key Takeaways

• Chicken breast: 165 calories per 100 g.
• Tilapia: 128 calories per 100 g.
• Chicken breast: 31.0 g of protein per 100 g.
• Tilapia: 26.1 g of protein per 100 g.
• Both contain 0 g of carbs and sugar per 100 g.