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


Chicken vs Salmon
Nutrition Facts
Chicken
Serving size:
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Amount Per Serving:
Serving size:
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one chicken (200g)breast (200g)thigh (250g)leg (100g)wing (119g)
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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
Amount Per Serving:
Serving size:
change
one salmon (200g)steak (200g)
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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 100g | Chicken | Salmon |
---|---|---|
Calories | 133 | 197 |
Fat | 7.16 g | 13.11 g |
Saturated fat | 1.56 g | 3.1 g |
Protein | 17.91 g | 20.32 g |
Water | 74.72 g | 65.84 g |
Calcium | 5.819 mg | 9.423 mg |
Iron | 0.593 mg | 0.259 mg |
Magnessium | 20.51 mg | 25.39 mg |
Phosphorus | 165.5 mg | 2.151 mg |
Potassium | 301.7 mg | 378.2 mg |
Sodium | 62.95 mg | 49.49 mg |
Zink | 1.177 mg | 2.151 mg |
Vitaminium A | 161 µg | 193 µg |
Vitaminium B1 (Thiamine) | 0.063 mg | 0.207 mg |
Vitaminium B2 (riboflavin) | 0.168 mg | 0.155 mg |
Vitaminium B3 (Niacin) | 8.487 mg | 8.672 mg |
Vitaminium B6 | 0.4 mg | 0.636 mg |
Vitaminium B9 (Folic acid) | 0.005 mg | 0.026 mg |
Vitaminium E | 0.27 mg | 3.55 mg |
Vitaminium K | 0.002 µg | 0.001 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
- Protein Content: Both salmon and chicken are excellent sources of protein, essential for muscle growth and repair.
- Health Benefits: Salmon is rich in omega-3 fatty acids, while chicken is leaner and lower in fat.
- 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
133kcalCalories source
- 0% CARBS.
- 53% PROTEIN
- 47% FAT
Salmon 100g
197kcalCalories source
- 0% CARBS
- 41% PROTEIN
- 59% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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