Daily safety snapshot
45mg sodium
2% sodium limit | 3% sat fat | 0% fiber target
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
Chicken breast (22.5g protein, 120 kcal/100g) vs Salmon (19.8g protein, 208 kcal/100g). Chicken breast wins on protein and Chicken breast is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.
At a Glance
Chicken breast has 2.7g more protein per 100g.
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 — 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
Protein quality (DIAAS score): Chicken breast: DIAAS 1 (complete protein).
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.
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
Which has more protein: Chicken breast or Salmon? Chicken breast has more protein with 22.5g per 100g vs Salmon's 19.8g — 13.6% more per 100g.
Which is lower in calories: Chicken breast or Salmon? Chicken breast is lower in calories at 120 kcal vs 208 kcal per 100g.
Is Chicken breast better than Salmon for weight loss? For weight loss, Chicken breast has a better protein-to-calorie ratio (18.8g protein per 100 kcal vs 9.5g). It also has 120 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.
Is Chicken breast or Salmon better for muscle building? For muscle building, Chicken breast is the better choice with 22.5g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.
Which is better for keto: Chicken breast or Salmon? Both Chicken breast (0g carbs/100g) and Salmon (0g carbs/100g) are keto-compatible. Choose based on protein and fat needs.
Can I replace Chicken breast with Salmon in recipes? Chicken breast and Salmon are in the same food category and can be swapped for macro purposes. To match the protein in 100g Chicken breast, use 88g Salmon. Flavor and texture will differ.
How much Salmon equals 100g of Chicken breast in protein? To match the 22.5g of protein in 100g of Chicken breast, you need 114g of Salmon.
Which has more fat: Chicken breast or Salmon? Chicken breast has 2.6g fat per 100g; Salmon has 13.4g. Salmon has more fat.
What are the main differences between Chicken breast and Salmon? The main differences are in protein (2.7g/100g difference), fat (10.8g/100g difference), calories (88 kcal/100g difference). Chicken breast: 22.5g protein, 2.6g fat, 120 kcal/100g. Salmon: 19.8g protein, 13.4g fat, 208 kcal/100g.
Which should I choose: Chicken breast or Salmon? Choose Chicken breast for more protein (22.5g vs 19.8g) with equal or fewer calories. Choose Salmon for variety or if it fits better in your recipe.
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
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).
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.