Chicken Breast vs Salmon: Calories and Nutrition Compared (2026)

Chicken breast has 31.0 g of protein and 165 calories, while salmon contains 24.6 g of protein and 153 calories. Chicken breast is higher in protein, salmon is lower in calories.

Chicken breast and salmon are both excellent protein sources, each providing unique nutritional benefits. This comparison highlights their differences in calories, protein, and fat content.

What Is the Difference Between Chicken Breast and Salmon?

Chicken breast is a lean poultry meat that is low in fat and high in protein. It is commonly used in various dishes and is favored for its versatility. Salmon is a fatty fish known for its rich flavor and high omega-3 fatty acid content. It is often consumed grilled, baked, or raw in sushi.

Chicken Breast vs Salmon: Nutrition Side by Side

The following table provides a side-by-side comparison of chicken breast and salmon based on their nutritional values.

Nutrient (per 100 g)	Chicken breast (roasted, skinless)	Salmon (cooked)
Calories	165 kcal	153 kcal
Protein	31.0 g	24.6 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	3.6 g	5.3 g
Fiber	0 g	0 g
Sodium	74 mg	90 mg

Which Is Better, Chicken Breast or Salmon?

For weight loss: Chicken breast has 165 calories, while salmon has 153 calories. Salmon is lower in calories by 12.

For muscle and protein: Chicken breast contains 31.0 g of protein, whereas salmon has 24.6 g. Chicken breast is higher in protein.

For low-carb or low-sugar: Both chicken breast and salmon have 0 g of carbs and 0 g of sugar. They are suitable for low-carb diets.

How to Track Chicken breast and Salmon Accurately

It's easy to misjudge portion sizes and macronutrient content when preparing meals with these proteins. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, chicken breast or salmon?

Chicken breast has 31.0 g of protein, while salmon has 24.6 g of protein.

Which has fewer calories, chicken breast or salmon?

Salmon has 153 calories, while chicken breast has 165 calories.

What is the fat content in chicken breast?

Chicken breast contains 3.6 g of fat per 100 g.

What is the fat content in salmon?

Salmon contains 5.3 g of fat per 100 g.

Do chicken breast and salmon contain carbs?

Both chicken breast and salmon contain 0 g of carbs per 100 g.

What is the sodium content in chicken breast?

Chicken breast has 74 mg of sodium per 100 g.

Key Takeaways

• Chicken breast has 165 calories.
• Salmon has 153 calories.
• Chicken breast contains 31.0 g of protein.
• Salmon contains 24.6 g of protein.
• Both have 0 g of carbs and sugar.
• Chicken breast has 3.6 g of fat, salmon has 5.3 g.