Fried chicken vs salmon nigiri: which is healthier?
They are about equally nutrient-dense: fried chicken scores 19/100 and salmon nigiri 18/100, 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.
Fried chicken
309 kcal per 100 g. 2 pieces (leg and thigh): 250 g
Salmon nigiri
174 kcal per 100 g. 2 pieces: 70 g
Which to pick for your goal
- Fewer caloriesSalmon nigiri309 vs 174 kcal per 100 g
- More proteinFried chicken18 vs 8.9 g per 100 g
- More fiberAbout even0.5 vs <0.1 g per 100 g
- Less sugarFried chicken0.4 vs 1.6 g per 100 g
- More potassiumFried chicken250 vs 158 mg per 100 g
- Less saturated fatSalmon nigiri5.1 vs 1.1 g per 100 g
Nutrition side by side
| Nutrient | Fried chicken, 100 g | Salmon nigiri, 100 g | Fried chicken, 250 g | Salmon nigiri, 70 g |
|---|---|---|---|---|
| Calories | 309 kcal | 174 kcal | 773 kcal | 122 kcal |
| Protein | 18 g | 8.9 g | 46 g | 6.2 g |
| Carbohydrates | 7.6 g | 22 g | 19 g | 16 g |
| Sugars | 0.4 g | 1.6 g | 1 g | 1.1 g |
| Fiber | 0.5 g | <0.1 g | 1.2 g | <0.1 g |
| Fat | 22 g | 4.8 g | 56 g | 3.4 g |
| Saturated fat | 5.1 g | 1.1 g | 13 g | 0.8 g |
| Vitamin C | 0.2 mg | 1.3 mg | 0.6 mg | 0.9 mg |
| Vitamin A | 45 µg | 20 µg | 114 µg | 14 µg |
| Potassium | 250 mg | 158 mg | 625 mg | 111 mg |
| Iron | 1.3 mg | 0.4 mg | 3.2 mg | 0.3 mg |
| Calcium | 21 mg | 6.5 mg | 52 mg | 4.5 mg |
| Magnesium | 24 mg | 18 mg | 60 mg | 12 mg |
| Sodium | 504 mg | 429 mg | 1259 mg | 301 mg |
Last updated . Scores use the HowHealthyIs Score method.