Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
Chicken Breast vs Mackerel: Calories Compared
Chicken Breast is lower in calories (165 vs 205 per 100g). Chicken Breast has 31g protein per 100g versus 18.6g in Mackerel.
Per typical serving, Chicken Breast provides 231 kcal (based on a 140g portion) versus Mackerel at 230 kcal (112g). The average adult needs around 2,000 calories per day, so chicken breast contributes 11.6% and mackerel contributes 11.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Chicken Breast | Mackerel |
|---|---|---|
| Calories | 165 kcal | 205 kcal |
| Protein | 31g | 18.6g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 3.6g | 13.9g |
| of which Saturates | 1g | 3.3g |
| Fibre | 0g | 0g |
| Sodium | 74mg | 90mg |
| Potassium | 256mg | 314mg |
| Calcium | 15mg | 12mg |
| Iron | 1mg | 1.6mg |
| Vitamin C | 0mg | 0.4mg |
| Vitamin A | 6µg | 50µg |
| Selenium | 28µg | 44µg |
| Riboflavin (B2) | 0.1mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Mackerel has more (205kcal vs 165kcal per 100g) — a difference of 40kcal. Chicken Breast is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 18.6g per 100g) — a difference of 12.4g. Chicken Breast is the stronger source of protein here.
- Carbohydrates: both foods contain the same amount (0g per 100g).
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Mackerel has more (13.9g vs 3.6g per 100g) — a difference of 10.3g. Chicken Breast is the lower-fat option if that is your priority.
- Saturated fat: Mackerel has more (3.3g vs 1g per 100g) — a difference of 2.3g. Chicken Breast is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Mackerel has more (90mg vs 74mg per 100g) — a difference of 16mg. Chicken Breast is the lower-sodium option if that is your priority.
- Potassium: Mackerel has more (314mg vs 256mg per 100g) — a difference of 58mg. Mackerel is the stronger source of potassium here.
- Calcium: Chicken Breast has more (15mg vs 12mg per 100g) — a difference of 3mg. Chicken Breast is the stronger source of calcium here.
- Iron: Mackerel has more (2mg vs 1mg per 100g) — a difference of 1mg. Mackerel is the stronger source of iron here.
- Vitamin c: Mackerel has more (0mg vs 0mg per 100g) — a difference of 0mg. Mackerel is the stronger source of vitamin C here.
- Vitamin a: Mackerel has more (50µg vs 6µg per 100g) — a difference of 44µg. Mackerel is the stronger source of vitamin A here.
- Selenium: Mackerel has more (44µg vs 28µg per 100g) — a difference of 16µg. Mackerel is the stronger source of selenium here.
- Riboflavin (b2): Mackerel has more (0mg vs 0mg per 100g) — a difference of 0mg. Mackerel is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Chicken Breast | % DV | Mackerel | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Which should you choose?
If your priority is fewer calories, Chicken Breast is the lower-calorie option at 165 kcal per 100g. If you need more protein, Chicken Breast provides more at 31g per 100g. For lower carbohydrates, Chicken Breast has fewer carbs at 0g per 100g.
Both chicken breast and mackerel can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Chicken Breast or Mackerel?
Chicken Breast has 165 calories per 100g while Mackerel has 205 calories per 100g. Mackerel is higher in calories by 40 kcal per 100g.
Which has more protein, Chicken Breast or Mackerel?
Chicken Breast contains 31g of protein per 100g. Mackerel contains 18.6g of protein per 100g. Chicken Breast has more protein.
Is Chicken Breast healthier than Mackerel?
Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g fat per 100g. Mackerel has 205 kcal, 18.6g protein, 0g carbs and 13.9g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Chicken Breast or Mackerel?
Chicken Breast contains 0g of fibre per 100g, and Mackerel contains 0g per 100g. Chicken Breast has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Chicken Breast vs Mackerel?
A typical 1 breast of chicken breast (140g) is around 231 calories. A typical 1 fillet of mackerel (112g) is around 230 calories — a difference of 1 kcal per serving in favour of mackerel.
Can I substitute Chicken Breast for Mackerel in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Track both accurately
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Calorie Tracking Journal
Write down what you actually eat — it doubles the chance of hitting your goal.
Check Price →Last updated:
Figures per 100g from the USDA FoodData Central database (CC0 1.0).