Chicken Breast vs Tilapia
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Tilapia
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Chicken Breast: 100g (100g) | Tilapia: 100g (100g)
165
Chicken Breast
96
Tilapia
22.5g
Chicken Breast
20.1g
Tilapia
0g
Chicken Breast
0g
Tilapia
1.93g
Chicken Breast
1.7g
Tilapia
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Chicken Breast
84%
Tilapia
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| Nutrient | Chicken Breast | Tilapia |
|---|---|---|
| Calories | 165 | 96 |
| Protein | 22.5g | 20.1g |
| Carbs | 0g | 0g |
| Fat | 1.9g | 1.7g |
| Fiber | — | 0g |
| Sugar | — | 0g |
| Sodium | 65.8mg | 52mg |
| Cholesterol | 72.7mg | 50mg |
| Saturated Fat | 0.35g | 0.59g |
| Potassium | 330mg | 302mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 3.94mg | 10mg |
| Iron | 0.35mg | 0.56mg |
Which Should You Choose?
For weight loss
Choose Tilapia. With 96 calories and 20.1g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 2.4g more than Tilapia.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
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Take the free quizCommon Questions
Is Chicken Breast or Tilapia better for weight loss?
For weight loss, Tilapia is the better choice. Chicken Breast has 165 calories and 22.5g protein per serving, while Tilapia has 96 calories and 20.1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chicken Breast or Tilapia?
Chicken Breast has more protein per serving. Chicken Breast provides 22.5g and Tilapia provides 20.1g of protein.
Can I eat both chicken breast and tilapia together?
Yes! Combining chicken breast and tilapia gives you 261 calories and 42.6g protein. This combination can work well as part of a balanced meal.