Chicken breast vs Salmon: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Chicken breast vs Salmon. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Chicken breast vs Salmon: Complete Nutrition Comparison
At a Glance
Chicken breast vs Salmon — Nutrition per 100g
Chicken breast vs Salmon: Key Differences
Chicken breast wins on protein (22.5g vs 19.8g per 100g — 13.6% more)
Chicken breast is leaner (2.6g fat vs 13.4g — 415.4% less fat)
Chicken breast is lower calorie (120 kcal vs 208 kcal per 100g)
Chicken breast wins on protein efficiency (18.8g protein per 100 kcal)
Chicken breast vs Salmon: Decision Matrix
Chicken breast vs Salmon — Nutrient Density per Calorie
Chicken breast vs Salmon by Serving Size
How Much Chicken breast or Salmon to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Both Chicken breast and Salmon are keto-compatible (under 5g carbs/100g).
Both are gluten-free.
Chicken breast Benefit Signals
- Lean protein: Strong protein with low carbohydrate and low sodium for this serving. Basis: Protein density and sodium percentage are favorable for the selected amount..
- Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly. Basis: Yield correction is available for this food record..
Chicken breast Daily Nutrient Coverage
Chicken breast Condition-Aware Nutrition Notes
How to Substitute Chicken breast for Salmon (and Vice Versa)
To substitute Salmon for Chicken breast (same protein): Use 1.14× the weight. Example: replace 100g Chicken breast with 114g Salmon.
To substitute Chicken breast for Salmon (same protein): Use 0.88× the weight. Example: replace 100g Salmon with 88g Chicken breast. Note: Chicken breast has 120 kcal/100g vs Salmon's 208 kcal/100g — adjust total calories accordingly.
Both are in the Meat category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
Chicken breast vs Salmon — Frequently Asked Questions
When to Choose Chicken breast vs Salmon
Choose Chicken breast for: maximum protein per gram of food, cutting phases, high-protein meal prep.
Choose Salmon for: higher fat / omega-rich meals, variety, lower carb option.
Chicken breast vs Salmon: Which Should You Choose?
Chicken breast and Salmon are both nutritious foods with different macro profiles. Chicken breast provides 22.5g protein, 0g carbs, and 2.6g fat per 100g at 120 kcal. Salmon provides 19.8g protein, 0g carbs, and 13.4g fat at 208 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
Chicken breast Page Quality Signals
Data Sources & Methodology
Data source: USDA FoodData Central. Referenced entries: Chicken breast, raw (FDC ID: 331960), Salmon, Atlantic, raw (FDC ID: 175167).
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.