Shrimp vs Chicken Breast: which is healthier?

Per 100g, Shrimp has 99 calories, 20.4g protein, 0g fiber, and 0.5g fat, while Chicken Breast has 151 calories, 31g protein, 0g fiber, and 3.6g fat. Shrimp is the lighter choice, while Chicken Breast delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Shrimp or Chicken Breast?

Per 100g, Shrimp has 99 calories and Chicken Breast has 151 calories, a difference of 52 calories. In practical terms, 3 oz cooked (84 calories) of shrimp compares with 3 oz cooked, boneless (128 calories) of chicken breast.

Which has more protein, Shrimp or Chicken Breast?

Chicken Breast leads on protein with 31g per 100g; the gap is 10.6g per 100g (Shrimp 20.4g vs Chicken Breast 31g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Shrimp or Chicken Breast?

Chicken Breast has 0g of carbs per 100g compared to 0.2g in Shrimp, making Chicken Breast the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Shrimp for Chicken Breast?

Often, yes. Swapping chicken breast for shrimp shifts your meal by about 52 calories and 10.6g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Shrimp

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Shrimp vs Chicken Breast

Shrimp

Wins in 3 of 6 categories

Compare Shrimp and Chicken Breast calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Shrimp has 99 calories vs Chicken Breast's 151. Chicken Breast has more protein (31g vs 20.4g).

Sources: Shrimp (FDC 175180) · Chicken Breast (FDC 171077)

Nutrition Comparison (per 100g)

Nutrient	Shrimp		Chicken Breast
Calories	99	vs	151
Protein	20.4g	vs	31g
Carbs	0.2g	vs	0g
Fat	0.5g	vs	3.6g
Fiber	0g	vs	0g
Sodium	805mg	vs	74mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Shrimp: FDC 175180 · Chicken Breast: FDC 171077.

When to Choose Each

Choose Shrimp when:

You're cutting calories (99 vs 151 per 100g)
A typical portion is 3 oz cooked (84 calories)

See full Shrimp nutrition

Choose Chicken Breast when:

You need more protein (31g vs 20.4g per 100g)
A typical portion is 3 oz cooked, boneless (128 calories)

See full Chicken Breast nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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