Salmon vs shrimp: which is healthier?

Shrimp is more nutrient-dense, scoring 67/100 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.

Salmon

39/100Lower nutrient density

206 kcal per 100 g. 1 fillet portion: 120 g

Shrimp

67/100High nutrient density

99 kcal per 100 g. 3 oz cooked: 85 g

Higher score

Which to pick for your goal

Fewer caloriesShrimp206 vs 99 kcal per 100 g
More proteinAbout even22 vs 24 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumSalmon384 vs 259 mg per 100 g
Less saturated fatShrimp2.4 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Salmon, 100 g	Shrimp, 100 g	Salmon, 120 g	Shrimp, 85 g
Calories	206 kcal	99 kcal	247 kcal	84 kcal
Protein	22 g	24 g	27 g	20 g
Carbohydrates	0 g	0.2 g	0 g	0.2 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	12 g	0.3 g	15 g	0.2 g
Saturated fat	2.4 g	<0.1 g	2.9 g	<0.1 g
Vitamin C	3.7 mg	0 mg	4.4 mg	0 mg
Vitamin A	69 µg	0 µg	83 µg	0 µg
Potassium	384 mg	259 mg	461 mg	220 mg
Iron	0.3 mg	0.5 mg	0.4 mg	0.4 mg
Calcium	15 mg	70 mg	18 mg	60 mg
Magnesium	30 mg	39 mg	36 mg	33 mg
Sodium	61 mg	111 mg	73 mg	94 mg

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

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