Chicken Breast (skinless)
31.0gprotein / 100g165 cal · 3.6g fat · $ · Quality 0.94
Cod (baked)
23.0gprotein / 100g105 cal · 0.9g fat · $$$ · Quality 0.9
Chicken Breast (skinless) delivers a clearly higher protein density than Cod (baked) — 31.0g vs 23.0g per 100g, a gap of 8.0g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Chicken Breast (skinless) is also the cheaper option ($ vs $$$), which matters if you're eating either one regularly rather than occasionally.
Chicken Breast (skinless)'s typical serving also delivers more leucine (2400mg vs Cod (baked)'s 1850mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Chicken Breast (skinless) wins clearly. Choose Cod (baked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Chicken Breast (skinless) | Cod (baked) |
|---|---|---|
| Protein | 31.0g | 23.0g |
| Calories | 165 | 105 |
| Fat | 3.6g | 0.9g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.94 | 0.9 |
| Relative cost | $ | $$$ |
| Prep time | 20 min | 15 min |
Frequently asked
Which has more protein, chicken breast (skinless) or cod (baked)?
Chicken Breast (skinless) has 31.0g of protein per 100g compared to Cod (baked)'s 23.0g.
Which is lower in calories?
Cod (baked) is lower in calories per 100g, at 105 vs the other's 165.