Whitefish vs Salmon: Calories and Nutrition Compared (2026)

Salmon, with 24.6 g of protein, is slightly higher in protein than Whitefish, which has 24.5 g. Whitefish is higher in calories at 172, compared to Salmon's 153.

Whitefish and Salmon are both popular fish choices known for their nutritional benefits. This comparison examines their calorie content, protein levels, and other nutritional aspects.

What Is the Difference Between Whitefish and Salmon?

Whitefish refers to a variety of fish species that are typically mild in flavor and have a white, flaky flesh. They are often low in fat and calories. Salmon is a fatty fish known for its rich flavor and pink flesh. It is high in omega-3 fatty acids and is considered a nutritious option.

Whitefish vs Salmon: Nutrition Side by Side

Below is a side-by-side comparison of Whitefish and Salmon's nutritional profiles.

Nutrient (per 100 g)	Whitefish (cooked)	Salmon (cooked)
Calories	172 kcal	153 kcal
Protein	24.5 g	24.6 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	7.5 g	5.3 g
Fiber	0 g	0 g
Sodium	65 mg	90 mg

Which Is Better, Whitefish or Salmon?

For weight loss: Whitefish has 172 calories, which is 19 calories more than Salmon's 153 calories, making it less favorable for weight loss.

For muscle and protein: Salmon contains 24.6 g of protein, which is slightly more than Whitefish's 24.5 g, making it a better choice for muscle building.

For low-carb or low-sugar: Both Whitefish and Salmon contain 0 g of carbs and sugar, making them suitable options for low-carb or low-sugar diets.

How to Track Whitefish and Salmon Accurately

Portion sizes and macro content can be easily misjudged, impacting dietary choices. 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 only, not intended as medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fish has more protein?

Salmon has 24.6 g of protein, while Whitefish has 24.5 g.

Which fish has fewer calories?

Salmon has 153 calories, while Whitefish has 172 calories.

What is the fat content in Whitefish?

Whitefish contains 7.5 g of fat per 100 g.

What is the sodium content in Salmon?

Salmon has 90 mg of sodium per 100 g.

Do both fish have carbs?

Both Whitefish and Salmon have 0 g of carbs per 100 g.

How much sugar is in Whitefish?

Whitefish contains 0 g of sugar per 100 g.

Key Takeaways

• Whitefish has 172 calories per 100 g.
• Salmon has 153 calories per 100 g.
• Whitefish contains 24.5 g of protein per 100 g.
• Salmon contains 24.6 g of protein per 100 g.
• Both fish have 0 g of carbs and sugar per 100 g.
• Whitefish has 7.5 g of fat, while Salmon has 5.3 g.