When you’re putting together your high-protein meal plan, two foods are likely at the top of your grocery list: salmon and chicken. And while both are great options to help you hit your protein goals, there are some important nutritional differences between salmon and chicken to keep in mind.
When it comes to protein content, salmon and chicken provide “pretty much the same” amount, says Natalie Rizzo, registered dietitian and nutrition editor at TODAY. Whether you’re looking at salmon, chicken breast or dark meat chicken, you’ll get about 20 grams of protein per serving, Rizzo explains.
That means the “main real difference is the fat,” she says. While salmon is higher in fat than chicken breast, “it’s good fat,” Rizzo says. “It’s the unsaturated fat.” In fact, salmon contains a type of beneficial fatty acid that is only found in seafood, she adds.
So, while the right high-protein food for you depends on your individual health goals and taste preferences, both salmon and chicken have some unique nutritional bonuses to consider.
Salmon Nutrition
A 3-ounce serving of fresh wild sockeye salmon cooked in dry heat contains around:
133 calories23 grams of protein5 grams of fat
Keep in mind that, while all salmon can be a healthy source of protein, different types of salmon have slightly different nutrient profiles.
Wild-caught salmon comes with a little more protein and omega-3s than farmed salmon, TODAY.com explained previously. That’s why experts — including neurologists, who eat salmon for its brain health-boosting nutrients — typically steer folks towards wild-caught salmon when possible.
All Atlantic salmon the U.S. is farmed while Pacific salmon are generally wild caught. Pacific salmon includes popular varieties like sockeye, pink, coho and king (Chinook) varieties.
Chicken Nutrition
A 3-ounce serving of grilled skinless, boneless chicken breast contains about:
126 calories25 grams protein3 grams fat
Chicken breast is a lean, efficient source of animal protein. Dark meat chicken is also rich in protein, but also contains more calories and fat than chicken breast. That extra fat also provides a naturally juicier consistency and richer flavor.
In 3 ounces of roasted chicken thighs, you’ll find:
152 calories21 grams protein7 grams fat
While there are differences between white meat and dark meat chicken, they’re not as significant as many people might assume, registered dietitian Grace Derocha told TODAY.com previously.
“There’s this image in people’s mind that dark meat is bad and white meat is good … but as far as nutrients go, (they’re) pretty similar,” Derocha said.
Protein
When looking at the protein in salmon and chicken, the numbers are pretty similar — and all the options are great.
Adults should generally aim to get between 20-40 grams of protein at every meal because it helps to spread your protein intake out throughout the day, registered dietitian Caroline Susie told TODAY.com previously. Protein helps you build and maintain muscle, and it sticks with you longer than other macronutrients, helping you feel full and aiding in weight management.
In 3 ounces of salmon, you’ll get around 23 grams of protein compared to 25 in the same amount of chicken breast and 21 in chicken thighs.
So any of these protein-rich food options can help you meet that goal easily. However, if you’re looking for the leanest, most efficient source of protein for the calories, chicken breast is the one to beat.
Fat
Fat is another important macronutrient our bodies need to function properly. But there are different kinds of fat, and some high-fat foods contain varieties contain varieties that are generally better for our health than others.
Experts agree that we should try to avoid trans fats entirely, and some people need to be careful with saturated fats. Eating too many saturated fats has been associated with changes in cholesterol that can put you at risk for heart disease, registered dietitian Frances Largeman-Roth told TODAY.com previously.
However, unsaturated fats — including monounsaturated and polyunsaturated fats — are considered healthier. Monounsaturated fats are a key part of the Mediterranean diet and are linked to beneficial impacts on cholesterol.
And polyunsaturated fats include omega-3 and omega-6 fatty acids, which have been associated with major benefits for both heart and brain health.
Of all the options here, chicken breast is clearly the leanest, with only 3 grams of fat, less than a gram of which are saturated fats, according to food data from the U.S. Department of Agriculture. Meanwhile, salmon and dark meat chicken are higher in fat, containing 5 grams and 7 grams per serving, respectively.
Of the 5 grams of fat in salmon, less than a gram are saturated, 1.6 grams are monounsaturated and 1 gram is polyunsaturated, the USDA notes. And of the 7 grams of fat in chicken thighs, about 2 are saturated fat, 3 are monounsaturated and 1.5 are polyunsaturated, the USDA says.
There are actually two types of omega-3 fatty acids found in salmon: EPA and DHA, Rizzo explains. It’s DHA that’s found in fish and fish oil, she explains. And DHA is “the one that we see a lot of research on for brain health,” she adds, noting that it may help reduce cognitive decline.
When it comes to fat content, think about your health goals. If you’re trying to avoid fat as much as possible, chicken breast will be the best option.
But if you’re open to eating a little more fat with your protein, nearly all of the fat in salmon comes from healthy unsaturated fats, generally making it a better option than chicken thighs. In fact, Largeman-Roth previously rated wild salmon as the healthiest high-fat food.
Other Nutrients
Both chicken and salmon are rich in vitamins and minerals.
Salmon is one of just a few foods that’s rich in vitamin D (we get most of the vitamin D we need through sun exposure). You’ll also find vitamin B12 in salmon, which our bodies need for proper nerve and blood cell functioning. Vitamin B12 is also necessary to prevent a specific type of anemia.
Both chicken breast and dark meat chicken will provide a selection of essential minerals, including iron, phosphorous and zinc. Chicken also provides vitamin B12 as well as choline, which our bodies need for brain development, mood and memory processes.
Is Salmon or Chicken Healthier?
At the end of the day, salmon and chicken are both high-protein foods that can be part of a healthy diet.
Salmon and dark meat chicken are a little higher in fat and calories than chicken breast. But most of the fat in those foods, especially salmon, is considered “good fat” that has benefits for heart and brain health.
While you shouldn’t feel like you need to choose only one of these foods and there is a lot of value in getting a variety of foods in your diet, there are some differences to keep in mind. If you’re following a diet plan that focuses on getting the most filling protein for the calories you consume, chicken breast is an easy choice.
Keep in mind, though, that 3 ounces of dark meat chicken or salmon will be only marginally higher in calories than the same serving size of chicken breast — and the fat those foods provide adds both flavor and healthy fatty acids. However, if you’re trying to limit saturated fat for any reason, salmon or chicken breast is a better choice than dark meat poultry.
The Dietary Guidelines for Americans recommend adults eat at least 8 ounces, or two servings, of seafood, like salmon, every week. And fatty fish (including salmon) is a staple of the science-backed Mediterranean, MIND and DASH diets.
That’s largely due to the fact that fish and seafood contain a unique type of omega-3 fatty acid called DHA. Because DHA isn’t found in other types of meat, nuts or seeds, folks who don’t eat fish may be missing out on this beneficial nutrient, Rizzo says.
(Vegans and vegetarians may want to consider certain supplements that provide DHA from algae in order to get some of this fatty acid in their diets, Rizzo says, but it’s often expensive.)
Overall, salmon and chicken are both versatile, delicious and nutrient-packed foods that especially shine when it comes to protein. And if you find yourself eating a lot of chicken breast, know that salmon has more fat and calories, but also provides some unique fatty acids you won’t find in poultry.
Mixing up your protein sources every now and then will help you get more nutrients in your life and support your overall health — not just your gains.