A skinless chicken breast on a plate.
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Many omnivorous diets include chicken and fish. Chicken breasts and tuna steaks both provide a relatively mild flavor, and make for excellent entrees consumed on their own, or as an additive or topper to stir fries, casseroles and salads. Both foods also provide a number of nutrients, though skinless chicken breast and tuna steak differ in they amounts of different nutrients they contain.
Calories
Both skinless chicken breast and tuna steak help provide your body with energy via their calorie content. A 100 g serving of skinless chicken breast provides 114 calories, while an equal serving of bluefin tuna steak provides 144 calories. When cooking chicken breast or tuna, oil-free cooking methods like grilling allow you to cook without adding extra calories. If you do wish to use oil during the cooking process, choose heart-healthy oils that contain unsaturated fats like olive oil.
Protein
Protein accounts for a large portion of the calorie content of both skinless chicken breast and tuna steak. Each 100 g serving of chicken breast contains 21.2 g of protein, which is approximately 74 percent of the total calories in the dish. A serving of tuna steak contains 23.3 g of protein, which is approximately 65 percent of the calories in the fish. Both tuna and chicken provide complete protein, meaning they each contain all 10 amino acids required as part of your diet.
Fat Content
Tuna steak and skinless chicken breast both contain some fat, although the fat content varies between the two dishes. A 100 g serving of tuna steak and skinless chicken breast contain 4.9 and 2.6 g of fat, respectively. However, tuna steak contains omega-3 fatty acids, which are not found in the chicken breast. These fats contribute to the health of a number of tissues, including your brain and heart, explains the University of Maryland Medical Center. If you're looking to consume more omega-3 fatty acids, select tuna steak over chicken breast.
Vitamins and Minerals
Skinless chicken breast and tuna steak also both contain essential vitamins and minerals, though each food contains a distinct micronutrient composition. Chicken breast contains high levels of niacin, providing 65 percent of the recommended daily intake. Tuna, on the other hand, serves as a very rich source of vitamin A, a nutrient essential to your visual system. Both foods contain a number of other nutrients including selenium and phosphorus.
FAQs
Tuna steak and skinless chicken breast both contain some fat, although the fat content varies between the two dishes. A 100 g serving of tuna steak and skinless chicken breast contain 4.9 and 2.6 g of fat, respectively. However, tuna steak contains omega-3 fatty acids, which are not found in the chicken breast.
Which is healthier, chicken breast or tuna? ›
If your iron levels are solid but you could use some more zinc, potassium, or phosphorus, then chicken is a better choice. In the end, the choice between tuna and chicken boils down to what you need. Whichever you choose, you're guaranteed lots of lean, low-calorie protein, with vitamins and minerals galore.
Is chicken or tuna better for weight loss? ›
Like we have mentioned, studies have also confirmed that fish might be a healthier option than eating chicken if your sole goal in mind is to lose weight. However, if you are focussed on eating healthy, it will be a good idea to consume both the foods in moderation.
Is chicken breast or steak better for you? ›
Compared to beef, chicken is a better source of protein. As a result of its high-fat content, beef is a higher fat and higher calorie meat. Chicken has more vitamin A, vitamin E, vitamin K, vitamin B1, B3, and B5. However, beef is significantly higher in folate and vitamin B12.
Is fish or chicken healthier? ›
Which is Healthier, Seafood or Chicken? Seafood and chicken are considered healthy protein sources. But while both chicken and fish are high in protein and low in carbs, seafood may offer additional health benefits. Overall, we can safely say that seafood tends to have slightly higher nutrient benefits than chicken.
Can I eat tuna every day? ›
Canned tuna typically contains either albacore or skipjack tuna, and cans are usually marked as either “albacore” or “chunk light.” Albacore tuna typically has higher concentrations of mercury than chunk light tuna and should be eaten only once or twice a week. Chunk light tuna is safe to eat two or three times a week.
Are eggs or tuna better for protein? ›
1 large egg = approximately 7g protein. 100g tuna = approximately 30g protein.
What is the healthiest meat to eat everyday? ›
The leanest and healthiest meats to eat include poultry, pork, fish, and seafood.
Why do bodybuilders eat chicken instead of steak? ›
Chicken is a staple in many bodybuilders' diets for good reason. It's a lean source of protein that's low in fat and calories. This means you can devour those chicken breasts without worrying too much about unwanted fat gain. Chicken is also rich in essential amino acids, which are the building blocks of muscle growth.
Should I eat chicken or steak to lose weight? ›
Chicken. One of the best choices for meat for weight loss is chicken. Not only is chicken extremely versatile, but there are many benefits of chicken such as the fact that it's a lean meat source. Eating lean meat helps keep the weight off, versus fattier cuts of meat like pork, and encourages muscle growth.
You have probably heard it many times already: don't eat too much red meat or processed foods. But research shows processed red meats, like bacon, hot dogs, and salami are the biggest problem.
Is canned tuna healthy? ›
Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
How much protein do seniors need? ›
Research suggests that protein requirements may be higher in older adults. Researchers recommend that older adults consume 1-1.2 grams of protein per kilogram body weight (one kilogram is about 2.2 pounds). Endurance and resistance training exercises are also advised to promote muscle health.
Is tuna better than chicken for building muscle? ›
Both chicken and fish are excellent sources of lean protein, which is crucial for muscle building. The choice between them often depends on personal preferences, dietary requirements, and nutritional goals. Both can contribute to a well-balanced and protein-rich diet to support muscle development.
What is the best fish for weight loss? ›
Best: Lean Fish
For example, low-fat fish like tilapia, cod, flounder, and sole have fewer than 120 calories in a 3-ounce serving and give you plenty of protein. If you don't like fish but want to get more seafood into your diet, tilapia and cod can be a good starting point. Neither has much of a fishy taste.
Is chicken breast healthiest? ›
Darker cuts like the thigh and drumstick contain higher caloric content than lighter cuts like the breast. Keeping the skin or frying chicken will also add saturated fat. If you're switching out red meat for chicken, you'll want to stick with chicken breast, as it's the healthiest cut of the bird.
