Chicken breast and salmon are both staples of a healthy diet but serve different nutritional purposes. Chicken breast is the leaner option with fewer calories and less fat, making it ideal for high-protein, calorie-controlled eating. Salmon brings significantly more fat to the table — but most of it is the omega-3 type linked to heart and brain health. If pure protein efficiency is your goal, chicken breast wins. If overall nutrient density and healthy fats matter more, salmon is the stronger choice. Many nutritionists recommend including both regularly in a balanced diet.
⚖️ Nutrition Comparison
| Nutrient | Chicken Breast | Salmon |
|---|---|---|
| Calories | 166.1 kcal | 209.9 kcal |
| Total Fat | 1.8 g | 12 g |
| Saturated Fat | 0.5 g | 2 g |
| Cholesterol | 87.6 mg | 69.5 mg |
| Sodium | 98.2 mg | 104.2 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 34.9 g | 23 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Chicken Breast or Salmon?
Chicken Breast has 166.1 calories and Salmon has 209.9 calories per comparable serving. Salmon is the more calorie-dense of the two.
Which has more protein, Chicken Breast or Salmon?
Chicken Breast provides 34.9g of protein versus 23g in Salmon. Chicken Breast is the higher-protein choice.
Which has less fat, Chicken Breast or Salmon?
Chicken Breast contains 1.8g of fat compared with 12g in Salmon. Chicken Breast is the leaner option.
Which has less saturated fat, Chicken Breast or Salmon?
Chicken Breast has 0.5g of saturated fat and Salmon has 2g. Chicken Breast is lower in saturated fat.
Which has more sodium, Chicken Breast or Salmon?
Chicken Breast contains 98.2mg of sodium versus 104.2mg in Salmon. Salmon is higher in sodium.
Do Chicken Breast or Salmon contain fiber?
Neither Chicken Breast nor Salmon is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Chicken Breast → Calories in Salmon →