Chicken breast vs Tilapia: Calories, Protein and Which to Choose
A side-by-side comparison of Chicken breast and Tilapia per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Chicken breast | Tilapia |
|---|---|---|
| kcal | 165 | 128 |
| Protein | 31 g | 26.2 g |
| Carbohydrates | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 3.6 g | 2.7 g |
| Sodium | 74 mg | 56 mg |
| Nutrient | Chicken breast | Tilapia |
|---|---|---|
| kcal | 248 | 192 |
| Protein | 46.5 g | 39.3 g |
| Carbohydrates | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 5.4 g | 4.1 g |
| Sodium | 111 mg | 84 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Chicken breast has 4.8 g more protein per 100 g.
- Tilapia has 37 fewer kcal per 100 g (22% less).
- For weight loss, Tilapia gives you more food for fewer calories.
- For muscle or weight gain, Chicken breast helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Chicken breast has the same calories as 130 g of Tilapia.
- For the protein in 100 g of Chicken breast, you need 120 g of Tilapia.
Frequently asked questions
Which is better: Chicken breast or Tilapia?
It depends on your goal. Per 100 g, Chicken breast has 165 kcal and 31 g of protein; Tilapia has 128 kcal and 26.2 g. Chicken breast has 4.8 g more protein per 100 g. Tilapia has 37 fewer kcal per 100 g (22% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Chicken breast for Tilapia?
Yes. To keep calories the same, swap 100 g of Chicken breast for about 130 g of Tilapia. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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