Chicken breast vs Salmon
Chicken breast vs Salmon compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Macro table
| Metric | Chicken breast | Salmon |
|---|---|---|
| Calories | 165 kcal | 208 kcal |
| Protein | 31 g | 22 g |
| Carbs | 0 g | 0 g |
| Fat | 3.6 g | 13 g |
| Fiber | — | — |
| Protein per 100 kcal | 18.8 g | 10.6 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
Decision rule
Pick chicken breast when you want maximum protein per calorie and minimal fat. Pick salmon when heart-healthy fat and omega-3 matter more than the leanest cut.
Pick Chicken breast when
You are cutting, maximizing protein density, or keeping meal fat low and can get omega-3 elsewhere.
Pick Salmon when
You want EPA/DHA and are fine with higher calories from unsaturated fat in the same portion size.
Caveats
- Values are per 100 g cooked reference portions — restaurant plates and cooking oil change both sides.
- Skin-on or fried chicken and heavily sauced salmon erase the lean-vs-fatty distinction.
Food notes
🍗 Chicken breast
The default protein source for cuts and bulks alike. 31g protein per 100g cooked, with minimal calorie cost. Pairs with anything; weight loss-friendly.
🐟 Salmon
Best omega-3 source in the standard supermarket. ~2g EPA+DHA per 4 oz. Great for cuts where fat is limiting (use as your fat source).
AskCalories
Track meals with editable AI estimates
Use a photo, type what you ate, or dictate into chat. Review the estimated portions, calories, protein, carbs, fat, and fiber before saving.