Chicken breast vs salmon: which is healthier?
Chicken breast is more nutrient-dense, scoring 52/100 against 39/100 for salmon. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Chicken breast
165 kcal per 100 g. 1 portion: 120 g
Higher scoreSalmon
206 kcal per 100 g. 1 fillet portion: 120 g
Which to pick for your goal
- Fewer caloriesChicken breast165 vs 206 kcal per 100 g
- More proteinChicken breast31 vs 22 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumSalmon256 vs 384 mg per 100 g
- Less saturated fatChicken breast1 vs 2.4 g per 100 g
Nutrition side by side
| Nutrient | Chicken breast, 100 g | Salmon, 100 g | Chicken breast, 120 g | Salmon, 120 g |
|---|---|---|---|---|
| Calories | 165 kcal | 206 kcal | 198 kcal | 247 kcal |
| Protein | 31 g | 22 g | 37 g | 27 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 | 3.6 g | 12 g | 4.3 g | 15 g |
| Saturated fat | 1 g | 2.4 g | 1.2 g | 2.9 g |
| Vitamin C | 0 mg | 3.7 mg | 0 mg | 4.4 mg |
| Vitamin A | 6 µg | 69 µg | 7.2 µg | 83 µg |
| Potassium | 256 mg | 384 mg | 307 mg | 461 mg |
| Iron | 1 mg | 0.3 mg | 1.2 mg | 0.4 mg |
| Calcium | 15 mg | 15 mg | 18 mg | 18 mg |
| Magnesium | 29 mg | 30 mg | 35 mg | 36 mg |
| Sodium | 74 mg | 61 mg | 89 mg | 73 mg |
Last updated . Scores use the HowHealthyIs Score method.