Chicken Versus Fish As A Source Of Protein

Chicken
BY Chef K.T. Murphy January 23, 2021

Chicken Versus Fish As A Source Of Protein

By Chef To’me

In this article, chicken versus fish as a source of protein comparison will be given. As a society, we are repeatedly reminded of the health benefits of eating a healthy diet. One of the key components of such a diet is protein; although most people know that protein is essential, not many people know exactly how much we should be eating each day and what the best sources are. Current guidelines suggest that we need approximately 46-53 grams of protein every single day.  

There are many sources of protein in our diets, such as cheese, eggs and certain plant foods and vegetables. Chicken and fish are regularly cited as supplying a good source of protein, and are relatively low calorie options.

However, they are very different, and if you had the choice, which would you choose? Chances are it would be based on taste and what you prefer.

However, there are some major differences in the nutrition of chicken and fish, which may get you to rethink.

Although both chicken and fish are a good source of protein, chicken actually has a slightly higher amount of protein per serving than fish. However, the exact protein content depends on the fish in question, as they are all different.

As a general idea, one serving of salmon contains 17 grams of protein and raw tuna contains 20 grams of protein. Compare this to chicken, where one serving (with the skin taken off) contains around 27 grams of protein.

Although there doesn’t appear to be a massive difference, chicken does have a slight advantage in that most people are more likely to eat chicken regularly than raw tuna. It is therefore possible to meet your daily protein requirement with simply two servings of chicken and/or fish. As this allows a large amount of variety, it is feasible to achieve this on most days.

The Protein Differences

Although chicken has more protein per serving, this does not mean it is the superior protein out of the two. Recent research has compared the effects of getting protein through chicken compared to through fish. In several studies, participants were given either chicken or fish based diet as their source of protein.  

Fish

Participants reported feeling fuller for longer on fish than chicken. In addition, measurements of amino acids that indicate fullness also preferred fish. It seems that although fish has a slightly lower protein content, out of the two, it is going to leave you feeling fuller for longer.

This is hugely beneficial to anyone who is trying to eat healthily as it can help to reduce cravings and hunger between meals. If this can be reduced then a significant amount of snacking, which is a leading cause of obesity, can be avoided.  

Although chicken provides a higher protein content, it must be remembered that protein is not the only component of a healthy diet.

In reality, a good diet will have a mix of fish, chicken, and a small amount of red meat. As with anything, it is the portion sizes that will dictate how healthy and good your meal is.  

Both chicken and fish are relatively low in calories, meaning you can have a fairly reasonable size portion. Problems arise when the portion sizes are large enough to make the calories add up.

 It is worth mentioning that fish is much higher in other essential nutrients, such as omega-3. This is essential for many brain functions such as memory and attention, and luckily, is found in high quantities in fish.  

However, chicken does not even come close to the levels of omega-3 in fish. Therefore, a balanced diet would include appropriate amounts of both chicken and fish, and thus provides a sensible balance of all the required nutrients.

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