Both chicken and shrimp can be nutritious additions to a balanced diet. However, there are some key differences between the nutritional profiles of these popular protein sources. In this article, we will compare chicken and shrimp side-by-side, looking at their calories, protein, fat, cholesterol, vitamins, minerals and other nutrients. We will also examine the potential health benefits and risks associated with each type of meat. By the end, you should have a good understanding of which option is healthier overall.
Calories and Macronutrients
When comparing calorie and macronutrient counts, shrimp tends to have a slight edge over chicken:
| Nutrient (per 3 ounces cooked) | Chicken Breast | Shrimp |
|---|---|---|
| Calories | 143 | 84 |
| Protein (g) | 27 | 17 |
| Fat (g) | 3 | 1 |
| Saturated Fat (g) | 1 | 0 |
| Carbohydrates (g) | 0 | 1 |
Shrimp is significantly lower in calories and fat compared to an equal serving of chicken breast. Shrimp also contains zero carbohydrates. Both foods are high in protein, providing 17-27 grams per 3 ounce serving. But pound for pound, shrimp packs in more protein with fewer calories.
Cholesterol
One area where shrimp loses points is its high cholesterol content. A 3 ounce serving of shrimp contains 166 mg of cholesterol, whereas chicken breast has only 72 mg.
For most people, dietary cholesterol has minimal impact on blood cholesterol levels. However, some individuals are sensitive to dietary cholesterol, so shrimp may not be the best option for certain heart health conditions.
Vitamins and Minerals
Both shrimp and chicken provide a variety of important vitamins and minerals:
| Vitamin/Mineral | Chicken Breast | Shrimp |
|---|---|---|
| Selenium (mcg) | 30.4 | 39.8 |
| Vitamin B12 (mcg) | 0.3 | 0.9 |
| Niacin (B3) (mg) | 11.1 | 2.5 |
| Vitamin B6 (mg) | 0.5 | 0.1 |
| Phosphorus (mg) | 197 | 152 |
| Zinc (mg) | 0.9 | 1.6 |
Shrimp has an edge when it comes to selenium, vitamin B12 and zinc. Chicken is higher in niacin, vitamin B6 and phosphorus. Overall, both provide a good array of vitamins and minerals known to support health.
Omega-3 Fatty Acids
One advantage of seafood like shrimp is that it contains beneficial omega-3 fatty acids. A 3 ounce serving of shrimp provides about 160 mg of omega-3s.
Omega-3s are linked to reduced inflammation, heart health, brain function and more. Chicken does not naturally contain significant amounts of omega-3, so shrimp has a leg up in this area.
Potential Health Benefits
Both chicken and shrimp contain nutrients that may promote health in the following ways:
Heart Health
The protein, minerals and omega-3s in shrimp may support heart health by lowering blood pressure, triglycerides and inflammation. Chicken breast is very lean, meaning it can help lower LDL “bad” cholesterol when eaten in place of red or processed meats.
Muscle Maintenance
The high protein content of both chicken and shrimp can help build and maintain muscle mass, especially when paired with strength training.
Brain Function
B vitamins, selenium and omega-3s in both shrimp and chicken may help support healthy brain function and prevent cognitive decline.
Bone Health
Phosphorus, protein and other nutrients in chicken and shrimp can contribute to bone strength.
Potential Health Risks
There are also some potential downsides to consider:
Allergies
Shellfish like shrimp is one of the most common food allergens. People with a shellfish allergy must avoid shrimp altogether.
Mercury
Larger fish at the top of the food chain accumulate mercury. Shrimp are smaller fish with shorter life spans, so mercury accumulation is less of a concern.
Saturated Fat
The saturated fat content of chicken may negatively impact heart health when eaten in excess.
Antibiotics
Antibiotic use is common in conventional chicken farming. Choose organic chicken when possible to avoid excessive antibiotic exposure.
Food Safety
Raw shrimp and chicken need proper handling and cooking to avoid foodborne illness. Salmonella and other bacteria are top risks.
Cost Differences
Shrimp is generally more expensive than chicken. Prices can vary greatly based on the source:
- Frozen, farmed shrimp costs $4-12 per pound.
- Fresh, wild caught shrimp runs $12-16 per pound.
- Organic chicken breast costs $3-6 per pound.
- Conventional chicken breast costs $1-3 per pound.
Canned and pouched tuna or salmon can provide a lower-cost seafood option compared to fresh shrimp. But chicken is typically the most budget friendly.
Environmental Impact
Sustainability is another consideration when choosing between seafood and poultry:
- Wild caught shrimp is generally sustainable. But some farming practices damage ecosystems.
- Chicken farming relies heavily on land and water resources.
- Overfishing threatens wild shrimp populations, while chicken is farmed intensively.
- Farmed shrimp may have higher antibiotic use.
- Chicken farming creates more greenhouse gas emissions.
There are pros and cons to each option environmentally. Opting for sustainable wild caught or organic varieties is best for minimizing impact.
Conclusion
Shrimp and chicken both provide protein, healthy fats, vitamins and minerals. But shrimp edges out chicken slightly when it comes to calories, cholesterol, omega-3s and some vitamins and minerals.
Chicken breast is lean and versatile. But it doesn’t provide the heart healthy fats found in seafood. Shrimp is low cal but high in cholesterol.
For maximum health, include both shrimp and chicken as part of a balanced diet. Aim for lower mercury, sustainable seafood and organic poultry when possible. Consider your budget, preferences and access to fresh seafood when deciding amounts of each to eat.