Salmon vs Chicken: Which Packs More Protein & Health Benefits?



Chicken - calories, kcal, weight, nutrition
Chicken - calories, kcal, weight, nutrition

Chicken vs Salmon
Nutrition Facts

Chicken
Serving size:
  change
one chicken (200g)breast (200g)thigh (250g)leg (100g)wing (119g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Salmon
Serving size:
  change
one salmon (200g)steak (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Chicken vs Salmon 100g Compare


per 100gChickenSalmon
Calories133 197
Fat7.16 g13.11 g
Saturated fat1.56 g3.1 g
Protein17.91 g20.32 g
Water74.72 g65.84 g
Calcium5.819 mg9.423 mg
Iron0.593 mg0.259 mg
Magnessium20.51 mg25.39 mg
Phosphorus165.5 mg2.151 mg
Potassium301.7 mg378.2 mg
Sodium62.95 mg49.49 mg
Zink1.177 mg2.151 mg
Vitaminium A161 µg193 µg
Vitaminium B1 (Thiamine)0.063 mg0.207 mg
Vitaminium B2 (riboflavin)0.168 mg0.155 mg
Vitaminium B3 (Niacin)8.487 mg8.672 mg
Vitaminium B60.4 mg0.636 mg
Vitaminium B9 (Folic acid)0.005 mg0.026 mg
Vitaminium E0.27 mg3.55 mg
Vitaminium K0.002 µg0.001 µg

Salmon vs. Chicken: Which Is Better for Your Diet?

When choosing between salmon and chicken as the main ingredient for a healthy meal, both have their merits. Each offers unique flavors and benefits, making them popular choices among health-conscious individuals. Let’s explore how these protein powerhouses compare.

Key Differences Between Salmon and Chicken

  1. Protein Content: Both salmon and chicken are excellent sources of protein, essential for muscle growth and repair.
  2. Health Benefits: Salmon is rich in omega-3 fatty acids, while chicken is leaner and lower in fat.
  3. Taste and Versatility: Chicken’s mild flavor makes it adaptable, while salmon’s distinct taste suits many seafood dishes.

Why Choose Chicken?

  • Lean and Versatile: Chicken is a go-to protein for those aiming to reduce fat intake without sacrificing protein.
  • Culinary Flexibility: Whether grilled, baked, or stir-fried, chicken fits into countless recipes.
  • Accessible and Affordable: A staple in diets worldwide, chicken is cost-effective and easy to prepare.

Why Choose Salmon?

  • Rich in Omega-3 Fatty Acids: These healthy fats are linked to better heart health and reduced inflammation.
  • Nutritional Variety: Salmon contains essential vitamins like B12 and D, plus a high potassium content.
  • Sustainability Awareness: Opt for wild-caught or responsibly farmed salmon to align with eco-friendly values.

Is Salmon Healthier Than Chicken?

The answer depends on your dietary goals:

  • For Muscle Gain or Weight Loss: Chicken’s lean profile is ideal.
  • For Heart and Brain Health: Salmon’s omega-3s make it the winner.

How to Decide Between Chicken and Salmon

Ask yourself these questions:

  • Are you prioritizing lower fat content? → Choose chicken.
  • Do you need healthy fats and omega-3s? → Go for salmon.
  • Which do you enjoy cooking or eating more? → Let taste guide your choice.

Final Thoughts

Both chicken and salmon are excellent sources of protein, each with distinct advantages. Incorporating both into your diet ensures variety and a well-rounded nutrient intake. Whether it’s the lean versatility of chicken or the heart-healthy benefits of salmon, you’re making a nutritious choice.

Chicken 100g

133kcal

Calories source

  • 0% CARBS.
  • 53% PROTEIN
  • 47% FAT

Salmon 100g

197kcal

Calories source

  • 0% CARBS
  • 41% PROTEIN
  • 59% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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