Chicken Breast vs shrimp
Side-by-side nutrition comparison per serving. See which fits your goals better.
Shrimp is the protein source that nobody talks about, and the numbers are frankly absurd. At 99 calories per 100g with 24g of protein and just 0.28g of fat, shrimp beats chicken breast (165 cal, 22.5g protein) on every single macro metric. More protein, fewer calories, almost zero fat. It's not even close.
So why isn't everyone eating shrimp instead of chicken? Three reasons: cost, convenience, and cultural habit. Shrimp typically runs 3-4x the price of chicken breast per pound. It goes from perfectly cooked to rubbery in about 90 seconds. And most Western meal-prep culture is built around chicken, rice, and broccoli — shrimp just hasn't broken into that rotation.
But if you're deep into a cut and fighting hunger on low calories, shrimp is a legitimate cheat code. A 200g serving gives you 48g of protein for under 200 calories. That's an entire meal's worth of protein with room for rice, vegetables, and a sauce — all while staying in a significant deficit. The cholesterol concerns from the '90s have been thoroughly debunked, so don't let that hold you back.
Pro tip
Keep a bag of frozen raw shrimp (shell-off, deveined) in your freezer at all times. They thaw in cold water in 10 minutes. Toss them into a screaming hot pan with garlic, chili flakes, and a squeeze of lime — dinner in literally 3 minutes. No protein source goes from freezer to plate faster.
Quick Verdict
Best for weight loss
shrimp
Best for muscle gain
shrimp
Best for low-carb
Chicken Breast
Macro Comparison
Chicken Breast: 100g (100g) | shrimp: 100g (100g)
165
Chicken Breast
99
shrimp
22.5g
Chicken Breast
24g
shrimp
0g
Chicken Breast
0.2g
shrimp
1.93g
Chicken Breast
0.28g
shrimp
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Chicken Breast
97%
shrimp
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| Nutrient | Chicken Breast | shrimp |
|---|---|---|
| Calories | 165 | 99 |
| Protein | 22.5g | 24g |
| Carbs | 0g | 0.2g |
| Fat | 1.9g | 0.3g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 65.8mg | 111mg |
| Cholesterol | 72.7mg | 189mg |
| Saturated Fat | 0.35g | 0.06g |
| Potassium | 330mg | 259mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 3.94mg | 70mg |
| Iron | 0.35mg | 0.51mg |
Which Should You Choose?
For weight loss
Choose shrimp. With 99 calories and 24g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose shrimp. shrimp delivers 24g protein per serving — 1.5g more than Chicken Breast.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
When you're in a calorie deficit and protein targets feel impossible, swapping in shrimp for even two meals a week can free up 150+ calories you can spend elsewhere. Sunn helps you find these high-impact swaps based on what you already eat.
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Take the free quizCommon Questions
Is Chicken Breast or shrimp better for weight loss?
For weight loss, shrimp is the better choice. Chicken Breast has 165 calories and 22.5g protein per serving, while shrimp has 99 calories and 24g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chicken Breast or shrimp?
shrimp has more protein per serving. Chicken Breast provides 22.5g and shrimp provides 24g of protein.
Can I eat both chicken breast and shrimp together?
Yes! Combining chicken breast and shrimp gives you 264 calories and 46.5g protein. This combination can work well as part of a balanced meal.