shrimp vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Shrimp versus chicken breast is a closer contest than most people realize, and shrimp actually wins on several metrics. Shrimp delivers 24g protein per 100g at just 99 calories with almost zero fat (0.28g), compared to chicken breast's 22.5g protein at 165 calories with 1.93g fat. Per calorie, shrimp is the more protein-dense option by a significant margin.
The cholesterol concern that kept people away from shrimp for decades has been largely debunked. Dietary cholesterol has minimal impact on blood cholesterol for most people, and shrimp provides selenium, zinc, and astaxanthin — a powerful antioxidant responsible for its pink color — that chicken does not offer.
Where chicken breast wins is cost, convenience, and versatility. Shrimp is typically two to four times more expensive, requires careful cooking to avoid becoming rubbery, and does not work in as many recipe contexts. But for a high-protein, ultra-low-calorie meal, shrimp is genuinely hard to beat.
Pro tip
Frozen raw shrimp is often fresher than 'fresh' shrimp at the counter, which was previously frozen anyway. Thaw under cold running water for 5 minutes, pat dry, and sear in a hot skillet for 90 seconds per side. Overcooking is the number one mistake — pull them the moment they curl into a C shape.
Quick Verdict
Best for weight loss
shrimp
Best for muscle gain
shrimp
Best for low-carb
Chicken Breast
Macro Comparison
shrimp: 100g (100g) | Chicken Breast: 100g (100g)
99
shrimp
165
Chicken Breast
24g
shrimp
22.5g
Chicken Breast
0.2g
shrimp
0g
Chicken Breast
0.28g
shrimp
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
97%
shrimp
55%
Chicken Breast
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| Nutrient | shrimp | Chicken Breast |
|---|---|---|
| Calories | 99 | 165 |
| Protein | 24g | 22.5g |
| Carbs | 0.2g | 0g |
| Fat | 0.3g | 1.9g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 111mg | 65.8mg |
| Cholesterol | 189mg | 72.7mg |
| Saturated Fat | 0.06g | 0.35g |
| Potassium | 259mg | 330mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 70mg | 3.94mg |
| Iron | 0.51mg | 0.35mg |
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 are cutting and every calorie matters, knowing which proteins give you the most bang for your caloric buck is essential. Sunn helps you compare meals side by side so you can make swaps that add up over the week.
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Take the free quizCommon Questions
Is shrimp or Chicken Breast better for weight loss?
For weight loss, shrimp is the better choice. shrimp has 99 calories and 24g protein per serving, while Chicken Breast has 165 calories and 22.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, shrimp or Chicken Breast?
shrimp has more protein per serving. shrimp provides 24g and Chicken Breast provides 22.5g of protein.
Can I eat both shrimp and chicken breast together?
Yes! Combining shrimp and chicken breast gives you 264 calories and 46.5g protein. This combination can work well as part of a balanced meal.