Chicken vs shrimp: which has more protein?

People comparing these usually want the leaner protein. Roasted chicken breast gives more of it, 31.02 g against 22.78 g per 3.5 oz (100 g), and shrimp fewer calories, 119 against 165. Per gram of protein the two land close. Cooking moves shrimp more: in USDA survey data, fried shrimp carries 218 calories per 3.5 oz (100 g), grilled 110.

Shrimp has more cholesterol, 211 mg against 85 mg. In a crossover trial in adults with normal blood lipids, 300 g (10.6 oz) of shrimp a day raised LDL by 7.1% and HDL by 12.1% and cut triglycerides by 13%. That is more than two 4 oz servings daily. Sodium is the bigger gap, 947 mg against 74 mg, and the USDA record notes this shrimp may contain additives to retain moisture, so read the label.

Of 30 people with a history of immediate reactions to shrimp, 9 reacted in a supervised food challenge, so a past reaction calls for testing, not guessing. Cooking will not make shrimp safe for someone allergic: in lab tests, cooked crustacean extract bound allergy antibodies more strongly than raw. For chicken, USDA advises against washing the raw bird, since rinsing spreads bacteria to other foods and surfaces.

For the most protein, chicken breast. For fewer calories, boiled or grilled shrimp, with an eye on sodium.

Per 4 oz (113 g) serving, this chicken breast gives about 35 g of protein and the shrimp about 26 g. Calories per gram of protein are close, about 5.3 for the chicken and 5.2 for the shrimp, so the shrimp's lower calories come with less protein too.

Evidence behind this note

1. Level E In USDA survey data, fried shrimp has 218 calories per 3.5 oz (100 g) against 110 calories for grilled shrimp, so an 3 oz (85 g) serving goes from about 94 to 185 calories. USDA FNDDS 2021-2023 (FoodData Central)
2. Level B Eating 11 oz (300 g) of shrimp a day for weeks raised LDL cholesterol by 7.1 percent but raised HDL by 12.1 percent and cut triglycerides by 13 percent, so the cholesterol ratios did not get worse. Am J Clin Nutr, 1996
3. Level C Of 30 people with a history of immediate objective reactions to shrimp, 9 reacted to a supervised food challenge, which is 30 percent, and 6 of them reacted during the blinded phase. J Allergy Clin Immunol, 1988
4. Level D Cooking made crustacean extracts bind allergy antibodies more strongly, not less, in every species tested. PLoS One, 2017
5. Level E The agency responsible for US poultry safety tells people not to wash raw chicken, because rinsing spreads the bacteria instead of removing them. Chicken from Farm to Table, USDA Food Safety and Inspection Service

Written from the studies and agency guidance we hold for both foods, reviewed by the Bioma editorial system. How we verify.

Read more about these foods

• Chicken and shrimp: no head-to-head trial, and shrimp cholesterol that left the ratios alone
• Chicken: the iron it blocks, and the washing you skip
• Shrimp: one trial from 1996 still answers the only question people ask

What the studies say

• Is shrimp good for weight loss? Untested, and fish trials show under 4.4 lb (2 kg)

Rankings and guides

• Which foods are highest in protein?
• Which foods give the most protein for the fewest calories?
• How much protein do you need per day?
• Protein: what it does and how much you need
• Protein: top food sources and Daily Value
• Chicken: full nutrition facts
• Shrimp: full nutrition facts

More comparisons

• Chicken vs turkey
• Chicken vs tofu
• Chicken vs beef
• Chicken vs falafel

• Chicken: USDA FoodData Central, Chicken, broilers or fryers, breast, meat only, cooked, roasted, FDC ID 171477 · full profile · all forms of chicken
• Shrimp: USDA FoodData Central, Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture), FDC ID 171971 · full profile · all forms of shrimp

Each food is one USDA entry, chosen as it is usually eaten. Other cuts, brands and preparations differ; the links show them. % DV uses FDA Daily Values for adults. How we verify.