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

Tuna has 29.9 g of protein and 184 calories, while chicken breast has 31.0 g of protein and 165 calories. Chicken breast is higher in protein and lower in calories.

Tuna and chicken breast are popular protein sources, each with unique nutritional benefits. This comparison highlights their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Tuna and Chicken Breast?

Tuna is a type of fish that is commonly consumed for its high protein content and omega-3 fatty acids. It is often found canned or fresh and is a staple in many diets. Chicken breast is a lean cut of poultry that is widely consumed for its high protein and low fat content. It is versatile and can be prepared in various ways.

Tuna vs Chicken Breast: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of tuna and chicken breast.

Nutrient (per 100 g)	Tuna (cooked)	Chicken breast (roasted, skinless)
Calories	184 kcal	165 kcal
Protein	29.9 g	31.0 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	6.3 g	3.6 g
Fiber	0 g	0 g
Sodium	50 mg	74 mg

Which Is Better, Tuna or Chicken Breast?

For weight loss: Tuna contains 184 calories, while chicken breast has 165 calories. Chicken breast is lower in calories.

For muscle and protein: Chicken breast has 31.0 g of protein, whereas tuna has 29.9 g. Chicken breast is higher in protein.

For low-carb or low-sugar: Both tuna and chicken breast contain 0 g of carbs and 0 g of sugar. They are both suitable for low-carb or low-sugar diets.

How to Track Tuna and Chicken breast 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 provided are rounded reference values for educational use, not medical advice. They represent nutritional content per 100 g of each food. 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 tuna has 29.9 g of protein.

Which has fewer calories?

Chicken breast has 165 calories, while tuna has 184 calories.

What is the fat content in tuna?

Tuna contains 6.3 g of fat per 100 g.

What is the sodium content in chicken breast?

Chicken breast contains 74 mg of sodium per 100 g.

Do both foods have sugar?

Both tuna and chicken breast contain 0 g of sugar per 100 g.

How much fiber is in tuna?

Tuna contains 0 g of fiber per 100 g.

Key Takeaways

• Tuna has 184 calories per 100 g.
• Chicken breast has 165 calories per 100 g.
• Tuna contains 29.9 g of protein per 100 g.
• Chicken breast contains 31.0 g of protein per 100 g.
• Both foods have 0 g of carbs and sugar per 100 g.
• Tuna has 6.3 g of fat, while chicken breast has 3.6 g of fat per 100 g.