Chicken thigh vs salmon: which is healthier?
They are about equally nutrient-dense: chicken thigh scores 38/100 and salmon 39/100, 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.
Chicken thigh
179 kcal per 100 g. 1 thigh, meat only: 52 g
Salmon
206 kcal per 100 g. 1 fillet portion: 120 g
Which to pick for your goal
- Fewer caloriesChicken thigh179 vs 206 kcal per 100 g
- More proteinChicken thigh25 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 potassiumSalmon269 vs 384 mg per 100 g
- Less saturated fatAbout even2.3 vs 2.4 g per 100 g
Nutrition side by side
| Nutrient | Chicken thigh, 100 g | Salmon, 100 g | Chicken thigh, 52 g | Salmon, 120 g |
|---|---|---|---|---|
| Calories | 179 kcal | 206 kcal | 93 kcal | 247 kcal |
| Protein | 25 g | 22 g | 13 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 | 8.2 g | 12 g | 4.2 g | 15 g |
| Saturated fat | 2.3 g | 2.4 g | 1.2 g | 2.9 g |
| Vitamin C | 0 mg | 3.7 mg | 0 mg | 4.4 mg |
| Vitamin A | 8 µg | 69 µg | 4.2 µg | 83 µg |
| Potassium | 269 mg | 384 mg | 140 mg | 461 mg |
| Iron | 1.1 mg | 0.3 mg | 0.6 mg | 0.4 mg |
| Calcium | 9 mg | 15 mg | 4.7 mg | 18 mg |
| Magnesium | 24 mg | 30 mg | 12 mg | 36 mg |
| Sodium | 106 mg | 61 mg | 55 mg | 73 mg |
Last updated . Scores use the HowHealthyIs Score method.