Ah, chicken breast and rice – the trusty duo that’s been at the cornerstone of countless meal plans for forever.
It’s safe, it’s nutritious, it’s reliable, it’s – well, it’s just a bit bland, isn’t it?
Dry and dreary, there’s only so many times you can continuously tuck into this colourless combo before your taste buds go on strike.
If chicken’s high-protein content is the reason you’re punishing your palate, then there is another option – tuna.
High in protein, rich in omega-3 fatty acids, and a good source of essential vitamins and minerals, John West tuna comes in a variety of flavours ready to give your taste buds the love they deserve.
There’s no lengthy cooking time to worry about either. Our tuna is ready to eat straight from the tin, making it a convenient option for busy weeknights or quick lunches.
Tuna vs Chicken – The facts
|
Nutritional aspect |
Chicken (per 100g) |
Tuna (canned in water, 100g) |
What the differences mean |
|
Calories |
165 kcal |
109 kcal |
Tuna’s low calorie count makes it an ideal choice for those looking to maintain or lose weight. |
|
Protein |
23 – 25g |
24.9g |
While the amount of protein in both meats is similarly high, tuna’s lower caloric value gives it the edge for anyone calorie counting. |
|
Omega-3 fatty acids |
0.1g |
1g |
Omega-3 fatty acids are essential for heart and brain health. |
|
Carbs |
0g |
0g |
Both carb-free. |
|
Saturated fats |
0.5g |
0.2g |
Reduced consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels. |
|
Vitamins |
B6, B12 |
B12, Vitamin D |
Vitamin D contributes to keeping bones and muscles healthy. |
|
Minerals |
Selenium, Phosphorus |
Selenium, |
Selenium is important for a healthy immune system, and also good for your hair and nails. |
|
Prep time |
20 – 30 mins (cooking) |
0 – 5 minutes (ready to eat) |
Tuna’s convenience offers a quick meal solution without the need for cooking. |
3 recipe ideas for replacing chicken with tuna
Tuna melt wrap in the air fryer. Melt-in-your-mouth perfection. This crispy, golden wrap, ready in just 15 minutes, is a midweek protein winner.
Tuna burritos. A fun twist on a Mexican classic. Fresh, flavoursome, and filling, your taste buds won’t know what’s hit them.
Tuna caesar-style lettuce cups. Let us give your lettuce cups a protein power-up with our tender tuna chunks. A quick and easy lunch or a healthy, refreshing supper.
https://www.john-west.co.uk/recipes/tuna-caesar-style-lettuce-cups/
Balance is always key
Tuna vs chicken doesn’t have to be a winner-takes-all battle.
While tuna, with its high-protein content, omega-3 richness, and essential vitamins and minerals, is more than a worthy alternative to chicken – just wait until you try that tuna melt wrap in the air – the best diets for overall health and fitness are the ones that incorporate a wide variety of whole foods, high-quality lean proteins, healthy fats and nutrient-dense vegetables.
By including all these different foods, you’re ensuring your body gets all the nutrients it needs to function at its best.
