Chicken Breast (skinless)
31.0gprotein / 100g165 cal · 3.6g fat · $ · Quality 0.94
Tilapia (baked)
26.0gprotein / 100g128 cal · 2.7g fat · $ · Quality 0.88
There's a meaningful protein-density gap here: Chicken Breast (skinless) runs 31.0g per 100g against Tilapia (baked)'s 26.0g, roughly 5.0g more per equal weight.
Chicken Breast (skinless) also carries the stronger amino acid profile (high-DIAAS complete animal protein), while Tilapia (baked) is lit_estimate, complete animal protein.
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 Tilapia (baked)'s 2050mg) — 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 Tilapia (baked) 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) | Tilapia (baked) |
|---|---|---|
| Protein | 31.0g | 26.0g |
| Calories | 165 | 128 |
| Fat | 3.6g | 2.7g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.94 | 0.88 |
| Relative cost | $ | $ |
| Prep time | 20 min | 12 min |
Frequently asked
Which has more protein, chicken breast (skinless) or tilapia (baked)?
Chicken Breast (skinless) has 31.0g of protein per 100g compared to Tilapia (baked)'s 26.0g.
Which is lower in calories?
Tilapia (baked) is lower in calories per 100g, at 128 vs the other's 165.