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Chicken Breast vs Tinned Tuna: Calories Compared
Tinned Tuna is lower in calories (86 vs 165 per 100g). Chicken Breast has 31g protein per 100g versus 19.4g in Tinned Tuna.
Per typical serving, Chicken Breast provides 231 kcal (based on a 140g portion) versus Tinned Tuna at 142 kcal (165g). The average adult needs around 2,000 calories per day, so chicken breast contributes 11.6% and tinned tuna contributes 7.1% 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 | Tinned Tuna |
|---|---|---|
| Calories | 165 kcal | 86 kcal |
| Protein | 31g | 19.4g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 3.6g | 1g |
| of which Saturates | 1g | 0.2g |
| Fibre | 0g | 0g |
| Sodium | 74mg | 247mg |
| Potassium | 256mg | 179mg |
| Calcium | 15mg | 17mg |
| Iron | 1mg | 1.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 6µg | 17µg |
| Selenium | 28µg | 71µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Chicken Breast has more (165kcal vs 86kcal per 100g) — a difference of 79kcal. Tinned Tuna is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 19.4g per 100g) — a difference of 11.6g. 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: Chicken Breast has more (3.6g vs 1g per 100g) — a difference of 2.6g. Tinned Tuna is the lower-fat option if that is your priority.
- Saturated fat: Chicken Breast has more (1g vs 0.2g per 100g) — a difference of 0.8g. Tinned Tuna is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Tinned Tuna has more (247mg vs 74mg per 100g) — a difference of 173mg. Chicken Breast is the lower-sodium option if that is your priority.
- Potassium: Chicken Breast has more (256mg vs 179mg per 100g) — a difference of 77mg. Chicken Breast is the stronger source of potassium here.
- Calcium: Tinned Tuna has more (17mg vs 15mg per 100g) — a difference of 2mg. Tinned Tuna is the stronger source of calcium here.
- Iron: Tinned Tuna has more (2mg vs 1mg per 100g) — a difference of 1mg. Tinned Tuna is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Tinned Tuna has more (17µg vs 6µg per 100g) — a difference of 11µg. Tinned Tuna is the stronger source of vitamin A here.
- Selenium: Tinned Tuna has more (71µg vs 28µg per 100g) — a difference of 43µg. Tinned Tuna is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
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 | Tinned Tuna | % 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
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Which should you choose?
If your priority is fewer calories, Tinned Tuna is the lower-calorie option at 86 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 tinned tuna 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 Tinned Tuna?
Chicken Breast has 165 calories per 100g while Tinned Tuna has 86 calories per 100g. Chicken Breast is higher in calories by 79 kcal per 100g.
Which has more protein, Chicken Breast or Tinned Tuna?
Chicken Breast contains 31g of protein per 100g. Tinned Tuna contains 19.4g of protein per 100g. Chicken Breast has more protein.
Is Chicken Breast healthier than Tinned Tuna?
Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g fat per 100g. Tinned Tuna has 86 kcal, 19.4g protein, 0g carbs and 1g 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 Tinned Tuna?
Chicken Breast contains 0g of fibre per 100g, and Tinned Tuna 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 Tinned Tuna?
A typical 1 breast of chicken breast (140g) is around 231 calories. A typical 1 can, drained of tinned tuna (165g) is around 142 calories — a difference of 89 kcal per serving in favour of tinned tuna.
Can I substitute Chicken Breast for Tinned Tuna 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
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).