Chicken Breast (skinless)
31.0gprotein / 100g165 cal · 3.6g fat · $ · Quality 0.94
Canned Tuna (in water)
26.0gprotein / 100g116 cal · 0.8g fat · $ · Quality 0.9
There's a meaningful protein-density gap here: Chicken Breast (skinless) runs 31.0g per 100g against Canned Tuna (in water)'s 26.0g, roughly 5.0g more per equal weight.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
Chicken Breast (skinless)'s typical serving also delivers more leucine (2400mg vs Canned Tuna (in water)'s 2100mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Chicken Breast (skinless) or Canned Tuna (in water) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Chicken Breast (skinless) | Canned Tuna (in water) |
|---|---|---|
| Protein | 31.0g | 26.0g |
| Calories | 165 | 116 |
| Fat | 3.6g | 0.8g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.94 | 0.9 |
| Relative cost | $ | $ |
| Prep time | 20 min | 1 min |
Frequently asked
Which has more protein, chicken breast (skinless) or canned tuna (in water)?
Chicken Breast (skinless) has 31.0g of protein per 100g compared to Canned Tuna (in water)'s 26.0g.
Which is lower in calories?
Canned Tuna (in water) is lower in calories per 100g, at 116 vs the other's 165.