Chicken vs. Fish: Which Is Healthier? Here's What Science Says

If you’re looking for nutritious lean proteins to add to your diet, chicken and fish should be high on your list.  

Protein is an essential macronutrient that your body needs to function properly, and both chicken and fish are considered complete proteins. This means that they provide the nine essential amino acids your body can’t produce on its own.  

Consuming foods high in protein improves satiety, helping you stay full longer and eat less at your next meal. Additionally, getting adequate amounts of high-quality protein like chicken or fish, coupled with strength training, can protect against age-related muscle loss.  

Chicken and fish are also good sources of B vitamins. This group of vitamins may improve cognitive function and help your body metabolize energy. Additionally, both proteins are a good source of selenium, an antioxidant mineral that helps support healthy immune and reproductive systems and thyroid function.

But which is healthier, chicken or fish? Below, we compare their health benefits and weigh in on which is more nutritious.

The Health Benefits of Chicken

Chicken is one of the most readily available and relatively budget-friendly animal-based protein sources. Research has shown that replacing processed meat with a wide variety of high-protein foods, including poultry, may help improve weight maintenance and metabolic health. Additionally, older data has suggested that eating chicken as a part of a diet rich in vegetables may be associated with a lower risk of obesity, diabetes and cardiovascular disease.

The part of the chicken you’re eating (white meat or dark meat) and how it’s prepared will impact the nutritional value. Chicken breast, known as white meat, is a good source of niacin (vitamin B3), whereas chicken thighs and drumsticks (dark meat) are rich in iron, selenium and zinc. 

More specifically, chicken breast is almost completely fat-free when prepared without the skin. A 3-ounce (85-gram) portion of skinless cooked chicken breast provides 128 calories, 26 grams protein, less than 3 g fat and less than 1 g saturated fat.

Contrastingly, chicken thighs and drumsticks have more fat. A 3-ounce serving of skinless chicken thigh provides 164 calories, 20 grams protein, 9 g fat and less than 3 g saturated fat. Cooking methods that don’t require a lot of added oil, like grilling or baking, can help decrease the total fat of your meal.

The Health Benefits of Fish

In addition to being a good source of lean protein, fish also provides essential nutrients that are difficult to find in other whole food sources—namely, omega-3 fatty acids.

Omega-3 fatty acids are polyunsaturated fats, and there are three types: L alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Consuming foods rich in omega-3s helps promote heart health, reduce your risk of heart disease, tame inflammation and even improve mental health conditions.

DHA and EPA are almost exclusively found in marine foods, primarily fish and shellfish. Fatty fish such as salmon, tuna, sardines, mackerel, herring, sardines and anchovies are some of the best sources.

A 3-ounce (85-gram) piece of raw wild-caught salmon contains 121 calories, almost 17 grams protein, 5 g fat, less than 1 g saturated fat and nearly 1.5 g omega-3s.

Additionally, fish provides calcium, phosphorus, potassium and magnesium, among other minerals. One downside of fish is that some varieties, such as swordfish, bigeye tuna and shark, contain elevated levels of mercury.

As with chicken, the way you prepare fish can greatly impact its nutritional value.

Which Is Healthier, Chicken or Fish? 

Both chicken and fish can be part of a healthy, balanced diet, providing different nutrients needed for your overall health. Chicken is a great source of iron, zinc and selenium, while fish provides calcium, phosphorus and omega-3s. So, it’s hard to say that one is healthier than the other.

The Bottom Line

Chicken and fish are both nutritious proteins, and each provides different nutrients that support your health. Chicken provides minerals such as zinc, iron and selenium, whereas fish is a great source of omega-3s and calcium. When it comes to healthy eating, it’s important to vary the foods to make sure you don’t miss out on any nutrients. So you can feel confident about incorporating both chicken and fish into your weekly rotation.