Is Tuna Or Chicken Better For Weight Loss?

Is Tuna Or Chicken Better For Weight Loss?

When starting your weight loss journey, the most confusing questions start from the diet.

You have some unhealthy habits, some cravings, and desires that you have fulfilled for the past many years.

As if that alone was not a tough task, deciding what foods are better than others can be more confusing.  

According to the recent publishing of Harvard Health School:

“The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for your waistline. It is also one you can live with for a long time.”

From this point of reference, we have to build our diet plan based on our overall well-being.

It’s not just about losing weight at the cost of your health but coming out stronger and happier than before. 

Protein plays an important role in your diet plan.

By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.

This leads to a major reduction in hunger and is the main reason protein helps you lose weight.

Two great sources of protein are tuna and chicken.

Due to their similar nutritional values and benefits, it can create a bit of confusion in your choices.

So, you start asking is tuna or chicken better for weight loss?

By taking into consideration the following guidelines it will be easier for you to come up with a good decision for your weight loss regimen.

Is Tuna Or Chicken Better For Weight Loss

Decide on the basis of dietary values

That’s a good line to draw in between. There are a few basic differences between tuna and chicken’s dietary values.

  • In chicken with a serving size of 8 ounces (around 225g), there are 275 calories, 6g of fats, 2g Saturated fat, 140 mg of Cholesterol, 121 mg of Sodium, 425 mg of potassium and 51 g of Protein.
  • Comparing that to tuna, there is a slight change. A similar weight of tuna carries 315 calories, 3g of total fat, 1g of Saturated, 131 mg of Cholesterol, 107 mg of Sodium, 1,290 mg of Potassium, and 68g of Protein.


How to make a decision based on that information?

You have to reflect on different indicators.

Chicken seems to be a better option because of its low-calorie count.

But, you can’t neglect the fact that chicken has more fat and less protein, which is vital for building your muscles.

To counter those differences, you can either supplement the chicken-based diet with more protein and omega 3 filled foods.

For tuna based diet, you can cut out the foods containing more calories.

Protein Diet For Weight Loss

  • Is Tuna Good For Weight Loss?

Tuna fish are truly a nutrient-dense food.

An excellent source of high quality protein, tuna are rich in a variety of important nutrients including the minerals selenium, magnesium, and potassium.

When consumed with a healthy diet while maintaining a calorie deficit it can help you lose weight.

Be sure to eat it in moderation because most readily available tuna is in cans and contain a decent amount of sodium. This will cause water retention.

  • Is Chicken Good For Weight Loss?

Have you ever seen a healthy plate of food without some chicken? The reason chicken is always included in a healthy diet is because it is basically a lean meat.

Apart from protein, chicken is full of calcium and phosphorous. Both these minerals help keep your bones healthy.

Also, eating chicken regularly boosts satiety and increases post-meal calorie burn by as much as 35% .

No wonder the nutrient is pegged as the ultimate weight loss weapon!


So, tuna or chicken for weight loss?

As we mentioned earlier, you have to see things not just from the perspective of weight loss but your overall health.

There are other pros and cons of consuming chicken and tuna, which should affect your choices for the diet. 

  • Chicken For Weight Loss

Chicken For Weight Loss

Chicken is high in B Vitamins. This includes Niacin, an important component in transforming carbs into energy, which will make you more active. 

Niacin is also important for regulating your cholesterol levels and reducing the risk of cardiovascular diseases.

Moreover, chicken has choline, a useful mineral that keeps your nervous system functioning, boosts your cognition and memory, protects your heart and boosts metabolism.

On the downside of chicken breast, it’s low in iron.

Those people who might be switching to chicken-based diets for weight loss should get themselves tested for iron deficiency, particularly women. 

  • Tuna For Weight Loss

Tuna For Weight Loss

On the other hand, tuna has some great benefits. 100g of tuna provides selenium, which is a powerful anti-oxidant.

Selenium reduces the risk of a certain heart diseases. It’s great for your thyroid hormones, improves mental health, makes your immune system stronger and reduces symptoms of asthma-related diseases.

In addition to this, tuna contains three times more iron than chicken.

Hence, those having iron deficiencies should switch to tuna while choosing their diet plan for weight loss

On the other side, tuna cans are known to have very high mercury content. 

According to the FDA’s recommendations, those who should stay away from high mercury content are pregnants, nursing mothers, and young children.

They have to limit their consumption to two steaks or four cans a week.

In any case, if either of the women from these categories are thinking about weight-loss, they shouldn’t go for a complete tuna based diet.


It’s also about how you eat Chicken or Tuna

There are some recipes that you will keep following until you get bored out.

And, there are some recipes made either of chicken or tuna that do not fulfill your weight loss needs.

A popular example is the grilled tuna or chicken sandwich.

Usually, when making either of these, the sandwiches are filled with mayonnaise, cheese, or some other fatty sauce.

When making a choice between tuna or chicken for weight loss, you must make sure it is cooked in a way that sustains its nutrient value.

And also, there are no additive calories that may disturb your diet plan by not promoting weight loss.

Tuna or Chicken For Weight Loss

Final Thoughts – Is Tuna or Chicken Better For Weight Loss?

Choosing between tuna or chicken depends solely on your tastes and health goals.

If you love chicken and want to make your weight-loss journey much more fun. Then, chicken is what you should resort to. The same goes for tuna.

Your choice also depends on what your doctor or nutritional expert has suggested, and at what stage of weight loss you are.

If you have a high weight loss goal or your calorie count should be low, chicken is your best choice.

But, if you have lost enough weight and are now interested in building muscles, tuna is the best option.

With either choice, focusing on eating high-quality foods in appropriately sized portions is what makes your diet succeed.

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