Chicken Breast vs tuna, light, canned in oil, drained solids
Side-by-side nutrition comparison per serving. See which fits your goals better.
Chicken breast and tuna are the two most popular high-protein foods in fitness culture, and their nutritional profiles justify the hype. Chicken breast delivers 22.5g protein at 165 calories per 100g, while tuna edges ahead with an impressive 29.1g protein at 198 calories. Per serving, tuna packs roughly 30 percent more protein, making it the denser option.
Tuna's fat content (8.21g) includes significant omega-3 fatty acids that chicken breast lacks entirely. However, the mercury conversation is unavoidable — regular tuna consumption needs to be balanced against mercury accumulation, which is why most guidelines suggest limiting tuna to two to three servings per week. Chicken breast carries no such restriction.
The convenience factor also matters: canned tuna requires zero cooking and travels well, making it the ultimate desk-lunch protein. Chicken breast requires cooking but offers far more culinary versatility. Most meal-preppers benefit from having both in rotation — tuna for no-cook days, chicken breast for batch-cooked meals.
Pro tip
Upgrade canned tuna by mixing it with Greek yogurt instead of mayo, adding diced celery, a squeeze of lemon, and everything bagel seasoning. You get an extra 5g protein from the yogurt while cutting significant calories from mayo.
Quick Verdict
Best for weight loss
Chicken Breast
Best for muscle gain
tuna, light, canned in oil, drained solids
Best for low-carb
Chicken Breast
Macro Comparison
Chicken Breast: 100g (100g) | tuna, light, canned in oil, drained solids: 100g (100g)
165
Chicken Breast
198
tuna, light, canned in oil, drained solids
22.5g
Chicken Breast
29.1g
tuna, light, canned in oil, drained solids
0g
Chicken Breast
0g
tuna, light, canned in oil, drained solids
1.93g
Chicken Breast
8.21g
tuna, light, canned in oil, drained solids
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Chicken Breast
59%
tuna, light, canned in oil, drained solids
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| Nutrient | Chicken Breast | tuna, light, canned in oil, drained solids |
|---|---|---|
| Calories | 165 | 198 |
| Protein | 22.5g | 29.1g |
| Carbs | 0g | 0g |
| Fat | 1.9g | 8.2g |
| Fiber | — | 0g |
| Sugar | — | 0g |
| Sodium | 65.8mg | 416mg |
| Cholesterol | 72.7mg | 18mg |
| Saturated Fat | 0.35g | 1.53g |
| Potassium | 330mg | 207mg |
| Vitamin A | — | 23mcg |
| Vitamin C | — | 0mg |
| Calcium | 3.94mg | 13mg |
| Iron | 0.35mg | 1.39mg |
Which Should You Choose?
For weight loss
Choose Chicken Breast. With 165 calories and 22.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose tuna, light, canned in oil, drained solids. tuna, light, canned in oil, drained solids delivers 29.1g protein per serving — 6.6g more than Chicken Breast.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
Rotating between chicken and tuna keeps your protein high while naturally managing mercury exposure. Sunn tracks your weekly fish intake so you can hit omega-3 targets without overdoing it.
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Take the free quizCommon Questions
Is Chicken Breast or tuna, light, canned in oil, drained solids better for weight loss?
For weight loss, Chicken Breast is the better choice. Chicken Breast has 165 calories and 22.5g protein per serving, while tuna, light, canned in oil, drained solids has 198 calories and 29.1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chicken Breast or tuna, light, canned in oil, drained solids?
tuna, light, canned in oil, drained solids has more protein per serving. Chicken Breast provides 22.5g and tuna, light, canned in oil, drained solids provides 29.1g of protein.
Can I eat both chicken breast and tuna, light, canned in oil, drained solids together?
Yes! Combining chicken breast and tuna, light, canned in oil, drained solids gives you 363 calories and 51.6g protein. This combination can work well as part of a balanced meal.