Chicken and fish are two of the most popular protein choices in Indian diets. Both are rich in essential amino acids, help build muscle, and support weight management. But when it comes to pure protein content and overall health benefits, which one is better? Here’s an easy, science-backed comparison.
Chicken vs Fish: Protein comparison
Chicken Has Slightly More Protein Per Serving
On average, 100 grams of cooked chicken breast provides around 31 grams of protein.
Meanwhile, 100 grams of most cooked fish provide around 22–26 grams of protein, depending on the type (salmon, rohu, tuna, pomfret, etc.).
So chicken edges ahead in total protein content, especially lean cuts like chicken breast.
Fish vs Chicken: Which protein is better for your health?
1. Fish Offers Better Quality Protein
Even though chicken has slightly more protein, fish provides highly bioavailable protein, meaning your body absorbs and uses it more efficiently.
2. Fish Contains Omega-3 Fatty Acids (Chicken Doesn’t)
This is the biggest nutrition advantage for fish.
Omega-3s help:
- Reduce inflammation
- Improve heart health
- Support brain function
- Boost skin and joint health
Chicken lacks these healthy fats unless fortified or pasture-raised.
3. Chicken is a leaner, more affordable protein
Chicken breast is low in fat, budget-friendly, and easy to cook, making it ideal for:
Weight loss
Muscle gain
Daily meal prep
Fish is healthier but can be costlier and less accessible depending on the region.
4. Fish is lower in saturated fat
Most fish have less saturated fat than chicken, making them heart-friendly.
5. Chicken is easier to cook without losing nutrition
Fish is delicate and loses nutrients with overcooking, while chicken is easier to prep in multiple ways, grilled, boiled, sauted, roasted.
Which Should You Choose?
Choose Chicken If You Want:
- Higher protein per serving
- Affordable lean meat
- Easy meal planning
Choose Fish If You Want:
- Heart-healthy omega-3s
- Easier-to-digest protein
- Lower saturated fat
- Better overall nutrition
The ideal option?
- Include both in your weekly diet.
- Chicken gives more protein, while fish gives more nutrients.
