Canned salmon vs chicken breast: which is healthier?
They are about equally nutrient-dense: canned salmon scores 52/100 and chicken breast 52/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Canned salmon
129 kcal per 100 g. 3 oz: 85 g
Chicken breast
165 kcal per 100 g. 1 portion: 120 g
Which to pick for your goal
- Fewer caloriesCanned salmon129 vs 165 kcal per 100 g
- More proteinChicken breast20 vs 31 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumCanned salmon344 vs 256 mg per 100 g
- Less saturated fatAbout even0.9 vs 1 g per 100 g
Nutrition side by side
| Nutrient | Canned salmon, 100 g | Chicken breast, 100 g | Canned salmon, 85 g | Chicken breast, 120 g |
|---|---|---|---|---|
| Calories | 129 kcal | 165 kcal | 110 kcal | 198 kcal |
| Protein | 20 g | 31 g | 17 g | 37 g |
| Carbohydrates | 0 g | 0 g | 0 g | 0 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 5 g | 3.6 g | 4.2 g | 4.3 g |
| Saturated fat | 0.9 g | 1 g | 0.7 g | 1.2 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 17 µg | 6 µg | 14 µg | 7.2 µg |
| Potassium | 344 mg | 256 mg | 292 mg | 307 mg |
| Iron | 0.6 mg | 1 mg | 0.5 mg | 1.2 mg |
| Calcium | 215 mg | 15 mg | 183 mg | 18 mg |
| Magnesium | 30 mg | 29 mg | 26 mg | 35 mg |
| Sodium | 403 mg | 74 mg | 343 mg | 89 mg |
Last updated . Scores use the HowHealthyIs Score method.