Ground turkey vs salmon: which is healthier?
They are about equally nutrient-dense: ground turkey 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.
Ground turkey
203 kcal per 100 g. 3 oz cooked: 85 g
Salmon
206 kcal per 100 g. 1 fillet portion: 120 g
Which to pick for your goal
- Fewer caloriesAbout even203 vs 206 kcal per 100 g
- More proteinGround turkey27 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 potassiumSalmon294 vs 384 mg per 100 g
- Less saturated fatAbout even2.7 vs 2.4 g per 100 g
Nutrition side by side
| Nutrient | Ground turkey, 100 g | Salmon, 100 g | Ground turkey, 85 g | Salmon, 120 g |
|---|---|---|---|---|
| Calories | 203 kcal | 206 kcal | 173 kcal | 247 kcal |
| Protein | 27 g | 22 g | 23 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 | 10 g | 12 g | 8.8 g | 15 g |
| Saturated fat | 2.7 g | 2.4 g | 2.3 g | 2.9 g |
| Vitamin C | 0 mg | 3.7 mg | 0 mg | 4.4 mg |
| Vitamin A | 24 µg | 69 µg | 20 µg | 83 µg |
| Potassium | 294 mg | 384 mg | 250 mg | 461 mg |
| Iron | 1.5 mg | 0.3 mg | 1.3 mg | 0.4 mg |
| Calcium | 28 mg | 15 mg | 24 mg | 18 mg |
| Magnesium | 30 mg | 30 mg | 26 mg | 36 mg |
| Sodium | 78 mg | 61 mg | 66 mg | 73 mg |
Last updated . Scores use the HowHealthyIs Score method.