Filet O Fish vs. Chicken Breast

Nutrition comparison of Filet O Fish and Cooked Chicken Breast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of filet o fish versus cooked chicken breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in filet o fish and chicken breast:

  • Both filet o fish and chicken breast are high in calories, potassium and protein.
  • Chicken breast has 64% less saturated fat than filet o fish.
  • Chicken breast has signficantly less carbohydrates than filet o fish.
  • Filet o fish has 62% less cholesterol than chicken breast.
  • Filet o fish has more thiamin, folate and Vitamin B12, however, chicken breast contains more niacin, pantothenic acid and Vitamin B6.
  • Filet o fish is an excellent source of calcium.
Detailed nutritional comparison of filet o fish and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Chicken Breast src

Calories and Carbs

calories

Both filet o fish and chicken breast are high in calories. Filet o fish has 71% more calories than chicken breast - filet o fish has 282 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and much heavier in fat compared to chicken breast per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Chicken Breast
Protein 16% 79%
Carbohydrates 37% ~
Fat 47% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Filet o fish has more dietary fiber than chicken breast - filet o fish has 1.4g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Both filet o fish and chicken breast are high in protein. Chicken breast has 175% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Chicken breast has 64% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

trans fat

Both filet o fish and chicken breast are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and chicken breast does not contain significant amounts.

cholesterol

Filet o fish has 62% less cholesterol than chicken breast - filet o fish has 32mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.

Vitamins

Vitamin C

Filet o fish and chicken breast contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.

Vitamin A

Chicken breast has more Vitamin A than filet o fish - chicken breast has 6ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin D

Chicken breast has more Vitamin D than filet o fish - chicken breast has 5iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish and chicken breast contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Filet o fish and chicken breast contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.

The B Vitamins

Filet o fish has more thiamin, folate and Vitamin B12, however, chicken breast contains more niacin, pantothenic acid and Vitamin B6. Both filet o fish and chicken breast contain significant amounts of riboflavin.

Filet O Fish Chicken Breast
Thiamin 0.211 MG 0.07 MG
Riboflavin 0.13 MG 0.114 MG
Niacin 2.22 MG 13.712 MG
Pantothenic acid ~ 0.965 MG
Vitamin B6 ~ 0.6 MG
Folate 21 UG 4 UG
Vitamin B12 1.08 UG 0.34 UG

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 700% more calcium than chicken breast - filet o fish has 120mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Filet o fish has 50% more iron than chicken breast - filet o fish has 1.6mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Both filet o fish and chicken breast are high in potassium. Filet o fish is very similar to filet o fish for potassium - filet o fish has 220mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than chicken breast per 100 grams. Both filet o fish and chicken breast contain small amounts of DPA.

Filet O Fish Chicken Breast
alpha linoleic acid 0.639 G 0.03 G
DHA 0.061 G 0.02 G
EPA 0.03 G 0.01 G
DPA 0.005 G 0.01 G
Total 0.735 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, filet o fish has more linoleic acid than chicken breast per 100 grams.

Filet O Fish Chicken Breast
other omega 6 0.011 G 0.06 G
linoleic acid 5.187 G 0.59 G
Total 5.198 G 0.65 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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FAQ

Does filet o fish or chicken breast contain more calories in 100 grams?
Both filet o fish and chicken breast are high in calories. Filet o fish has 70% more calories than chicken breast - filet o fish has 282 calories in 100g and chicken breast has 165 calories.

Is filet o fish or chicken breast better for protein?
Both filet o fish and chicken breast are high in protein. Chicken breast has 180% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and chicken breast has 31g of protein.

Does filet o fish or chicken breast have more carbohydrates?
By weight, chicken breast has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and chicken breast has no carbs..

Does filet o fish or chicken breast contain more calcium?
Filet o fish is a rich source of calcium and it has 700% more calcium than chicken breast - filet o fish has 120mg of calcium in 100 grams and chicken breast has 15mg of calcium.

Does filet o fish or chicken breast contain more potassium?
Both filet o fish and chicken breast are high in potassium. Filet o fish is very similar to filet o fish for potassium - filet o fish has 220mg of potassium in 100 grams and chicken breast has 256mg of potassium.