Chicken breast vs Turkey breast vs Salmon: 3-Way Nutrition Comparison

Three-way nutrition comparison: Chicken breast, Turkey breast, and Salmon. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Chicken breast vs Turkey breast vs Salmon: 3-Way Nutrition Comparison

Side-by-side comparison of Chicken breast (22.5g protein, 120 kcal), Turkey breast (23.7g protein, 114 kcal), and Salmon (19.8g protein, 208 kcal) per 100g. Turkey breast leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Turkey breast leads for protein density, while Turkey breast is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Chicken breast vs Turkey breast vs Salmon — Macros per 100g

Nutrient	Chicken breast	Turkey breast	Salmon	Best
Calories	120 kcal	114 kcal	208 kcal	Turkey breast
Protein	22.5 g	23.7 g	19.8 g	Turkey breast
Carbs	0 g	0 g	0 g	Chicken breast
Fat	2.6 g	1.5 g	13.4 g	Turkey breast
Sodium	45 mg	0 mg	0 mg	Turkey breast

Chicken breast vs Turkey breast vs Salmon: Who Wins Each Category?

Most protein per 100g: Turkey breast — 23.7g

Lowest calorie: Turkey breast — 114 kcal/100g

Leanest (lowest fat): Turkey breast — 1.5g fat/100g

Best protein-per-calorie: Turkey breast — 20.79g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Turkey breast leads protein density, Turkey breast is lowest calorie, and Turkey breast gives the most protein per 100 kcal. Use the matrix to choose by goal.

Chicken breast vs Turkey breast vs Salmon — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Chicken breast vs Turkey breast vs Salmon

Metric	Chicken breast	Turkey breast	Salmon
Protein per 100 kcal	18.75g	20.79g	9.52g
Carbs per 100 kcal	0g	0g	0g
Fat per 100 kcal	2.17g	1.32g	6.44g

How Much to Eat to Hit Your Goal

Goal	Chicken breast	Turkey breast	Salmon
30g protein	133g	127g	152g
50g protein	222g	211g	253g
500 kcal	417g	439g	240g

Diet Compatibility: Chicken breast vs Turkey breast vs Salmon

Diet	Chicken breast	Turkey breast	Salmon
Keto-compatible	✓	✓	✓
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✓	✓	✗
Gluten-free	✓	✓	✓
Dairy-free	✓	✓	✓

Turkey breast Benefit Signals

Lean protein: Provides 23.7 g protein per 100 g. Basis: protein >= 20 g per 100 g.
Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Turkey breast Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Chicken breast vs Turkey breast vs Salmon — FAQs

Which has the most protein: Chicken breast, Turkey breast, or Salmon? Turkey breast has the most protein at 23.7g per 100g. (Chicken breast: 22.5g, Turkey breast: 23.7g, Salmon: 19.8g)

Which is the lowest calorie option among Chicken breast, Turkey breast, and Salmon? Turkey breast has the fewest calories at 114 kcal per 100g. (Chicken breast: 120 kcal, Turkey breast: 114 kcal, Salmon: 208 kcal)

Which of the three is best for keto? All three are keto-compatible (all under 5g carbs/100g).

Which is best for muscle building? For muscle building, prioritise protein. Turkey breast delivers the most protein (23.7g/100g) and is the top choice. Turkey breast is second-best if calories are a constraint.

How do Chicken breast, Turkey breast, and Salmon compare as meal prep staples? Chicken breast: well-suited for meal prep (22.5g protein, 120 kcal/100g). Turkey breast: well-suited for meal prep (23.7g protein, 114 kcal/100g). Salmon: well-suited for meal prep (19.8g protein, 208 kcal/100g).

Chicken breast, Turkey breast, and Salmon: A Full Nutrition Comparison

This page compares Chicken breast, Turkey breast, and Salmon across protein, fat, carbohydrates, and calories per 100g of raw weight.

Chicken breast has 22.5g protein and 120 kcal per 100g. Turkey breast has 23.7g protein and 114 kcal. Salmon has 19.8g protein and 208 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Turkey breast Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Chicken breast, raw (FDC ID: 331960), Salmon, Atlantic, raw (FDC ID: 175167).

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

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.

Chicken breast vs Turkey breast vs Salmon: 3-Way Nutrition Comparison

Three-way nutrition comparison: Chicken breast, Turkey breast, and Salmon. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

22.5g

3.53 oz•2% sodium

Portion: 100gFood fit: 69/100

Serving reality: 3.53 oz, 0.4 cups, 0.57 pieces.

Best benefits

Lean protein: Strong protein with low carbohydrate and low sodium for this serving.

Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly.

Protein target support: Useful for building a high-protein meal or snack.

Full micronutrients and nutritional profile

calories

120kcal

protein

23g

carbs

fat

2.6g

sodium

45mg

potassium

260mg

magnesium

28mg

caffeine

0mg

cholesterol

73mg

saturated fat

0.6g

vitamin b12

0.2mcg

Source: USDA FoodData Central reference|generic|FDC ID: 331960•Energy density: 301 kcal/cup