Canned salmon vs turkey breast: which is healthier?

They are about equally nutrient-dense: canned salmon scores 52/100 and turkey breast 54/100, 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

52/100Moderate nutrient density

129 kcal per 100 g. 3 oz: 85 g

Turkey breast

54/100Moderate nutrient density

147 kcal per 100 g. 3 oz roasted: 85 g

Which to pick for your goal

Fewer caloriesCanned salmon129 vs 147 kcal per 100 g
More proteinTurkey breast20 vs 30 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 249 mg per 100 g
Less saturated fatAbout even0.9 vs 0.6 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Canned salmon, 100 g	Turkey breast, 100 g	Canned salmon, 85 g	Turkey breast, 85 g
Calories	129 kcal	147 kcal	110 kcal	125 kcal
Protein	20 g	30 g	17 g	26 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	2.1 g	4.2 g	1.8 g
Saturated fat	0.9 g	0.6 g	0.7 g	0.5 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	17 µg	3 µg	14 µg	2.5 µg
Potassium	344 mg	249 mg	292 mg	212 mg
Iron	0.6 mg	0.7 mg	0.5 mg	0.6 mg
Calcium	215 mg	9 mg	183 mg	7.7 mg
Magnesium	30 mg	32 mg	26 mg	27 mg
Sodium	403 mg	99 mg	343 mg	84 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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