Health benefits of chicken
Chicken is one of the easiest and relatively economical sources of animal protein. Research has shown that replacing processed meat with a variety of protein-rich foods, including poultry, can help improve weight maintenance and metabolic health.
Chicken breasts, also known as white meat, are a good source of niacin (vitamin B3), while chicken thighs and drumsticks (dark meat) are rich in iron, selenium and zinc.
More specifically, chicken breast has almost no fat when processed. A 3-ounce (85-gram) portion of cooked skinless chicken breast provides 128 calories, 26 grams of protein, less than 3 grams of fat and less than 1 gram of saturated fat.
In contrast, chicken thighs have more fat. A 3-ounce serving of skinless chicken thighs provides 164 calories, 20 grams of protein, 9 grams of fat and less than 3 grams of saturated fat. Cooking methods that don't require adding a lot of oil, like grilling, can help reduce the total amount of fat in your meal.
Health benefits of fish
In addition to being a good source of lean protein, fish also provides essential nutrients that are difficult to find in other food sources, specifically omega-3 fatty acids.
Omega-3 fatty acids are unsaturated fats, there are three types: L-alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Consuming foods rich in omega-3s boosts cardiovascular health, reduces the risk of heart disease, tames inflammation and even improves mental health conditions.
A 3-ounce (85-gram) piece of wild-caught raw salmon contains 121 calories, nearly 17 grams of protein, 5 grams of fat, less than 1 gram of saturated fat and nearly 1.5 grams of omega-3s.
In addition, fish also provides calcium, phosphorus, potassium and magnesium, among many other minerals. One downside to fish is that some fish such as swordfish, bigeye tuna and shark contain high levels of mercury.
Like chicken, the way you prepare fish can greatly affect its nutritional value.
Chicken or fish, which is better for health?
Both chicken and fish can be part of a healthy, balanced diet, providing various nutrients essential for your overall health. Chicken is an excellent source of iron, zinc and selenium, while fish provides calcium, phosphorus and omega-3s. Therefore, it is difficult to say which type is healthier than the other.
