How much protein is in chicken salmon: Your guide to a nutritional comparison

December 15, 2025 •

3 min read

While both chicken and salmon are excellent sources of high-quality protein, a 3.5-ounce serving of skinless chicken breast typically contains more protein than a comparable portion of salmon. However, this simple comparison overlooks the distinct nutritional profiles that make each a valuable part of a balanced diet.

Quick Summary

A nutritional breakdown and comparison of chicken and salmon, detailing protein content by cut, fat content (lean vs. heart-healthy omega-3s), and other key vitamins and minerals.

Key Points

Chicken Breast vs. Salmon: Per 3.5-ounce serving, skinless chicken breast offers more protein (25-31g) than salmon (20-25g).
Fat Content: Chicken breast is very lean, while salmon contains more fat, but it's primarily heart-healthy omega-3 fatty acids.
Omega-3 Benefits: Salmon is a unique source of EPA and DHA, crucial for brain function, heart health, and reducing inflammation.
Best for Weight Loss: Chicken breast is ideal for those seeking maximum lean protein and minimal calories.
Best for Overall Health: Salmon provides a broader nutritional spectrum, making it a powerful choice for overall wellness beyond just muscle building.
Variety is Key: For the most well-rounded diet, incorporating both chicken and salmon is the most effective strategy.

Understanding the Basics of Protein

Protein is a crucial macronutrient that supports muscle repair, builds tissue, and plays a vital role in hormone and enzyme production. Both chicken and salmon are considered 'complete proteins,' meaning they contain all nine essential amino acids that our bodies cannot produce on their own. The question is not which one has protein, but rather how the protein content and overall nutritional profile differ.

How Much Protein is in Chicken Salmon? A Closer Look

When comparing the protein in chicken and salmon, the specific cut and type matter significantly. Leaner cuts of chicken generally pack more protein per serving, while the protein in salmon can vary slightly between wild-caught and farmed varieties.

Protein in Chicken

Chicken Breast (skinless, 3.5oz / 100g): Considered the gold standard for lean protein, cooked chicken breast provides approximately 25-31 grams of protein. Its low-fat nature makes it a staple for those focused on muscle building and calorie control.
Chicken Thigh (3.5oz / 100g): A cooked chicken thigh offers a slightly lower protein count, around 21-28 grams, but with a higher fat content compared to the breast. This can result in a more tender and flavorful profile.

Protein in Salmon

Farmed Atlantic Salmon (3.5oz / 100g): A cooked fillet typically contains around 20-25 grams of protein. Farmed salmon tends to have a higher fat content overall.
Wild-Caught Salmon (3.5oz / 100g): Wild varieties can have slightly less protein, ranging from 20-25 grams, and are generally leaner than their farmed counterparts.

Beyond Protein: Fat, Omega-3s, and Vitamins

The real distinction between chicken and salmon lies beyond just the protein numbers. Salmon is a nutritional powerhouse due to its unique fat and micronutrient composition, which chicken lacks.

The Heart-Healthy Fats in Salmon

Salmon is renowned for its high content of omega-3 fatty acids, specifically EPA and DHA. These polyunsaturated fats are crucial for heart health, reducing inflammation, and supporting cognitive function. While chicken contains some fats, it is not a significant source of omega-3s.

The Micronutrient Profiles

While both offer a spectrum of vitamins, their specific strengths differ:

Salmon: Rich in vitamin D, vitamin B12, and selenium. It is one of the few natural food sources of vitamin D.
Chicken: Provides essential B vitamins (like niacin and B6), phosphorus, and selenium.

At a Glance: Chicken vs. Salmon


Feature	Chicken Breast (3.5oz / 100g)	Salmon Fillet (3.5oz / 100g)
Protein	~25-31g	~20-25g
Fat	Low (Lean)	Higher (Heart-healthy)
Omega-3s	Minimal	High (EPA & DHA)
Vitamin D	Low	High
Vitamin B12	High	Higher
Overall Value	Ideal for lean protein, weight loss	Great for heart health, brain function

Choosing the Right Protein for Your Goals

The 'better' choice is entirely dependent on your individual health objectives. Incorporating both into your diet is the most effective way to reap the benefits of both worlds.

For Maximum Lean Protein and Weight Management

If your primary goal is maximizing lean protein intake while minimizing fat and calories, skinless chicken breast is the clear winner. Its high protein content promotes satiety, helping you feel fuller for longer, which is beneficial for weight loss.

For Optimal Heart Health and Recovery

If you prioritize cardiovascular health, reducing inflammation, and supporting brain function, salmon is the superior choice. The unique omega-3 fatty acids it provides are a significant health bonus not found in poultry. Its fats can also contribute to better satiety for some individuals.

Cooking Methods Affect Nutrition

The way you prepare your protein can significantly impact its overall nutritional value. For instance, a fried chicken cutlet will have a vastly different fat and calorie profile than a grilled chicken breast. Similarly, a baked salmon fillet retains more of its natural omega-3s than deep-frying it. Opting for healthier cooking methods like baking, grilling, or poaching is recommended for both.

Conclusion: The Final Verdict on How Much Protein is in Chicken Salmon

Ultimately, there is no single right answer to which protein source is 'better.' For pure, lean protein and calorie efficiency, chicken breast holds a slight advantage. For a broader nutritional punch, including essential omega-3s that support heart and brain health, salmon is unparalleled. The optimal strategy for a well-rounded diet is to incorporate both chicken and salmon, rotating between them to enjoy the diverse nutritional benefits each has to offer. Variety is key to meeting your body's full range of needs.

Frequently Asked Questions

Both are excellent sources of high-quality protein. For maximum lean protein with fewer calories, chicken breast is often better. For heart-healthy fats (omega-3s) in addition to protein, salmon is the superior choice.

No, farmed salmon often contains slightly more protein per serving than wild-caught salmon, though the difference is minimal. The main distinction is the fat content, with wild-caught generally being leaner.

For those focused purely on lean muscle mass, chicken breast's higher protein-to-fat ratio is often preferred. However, salmon's omega-3s are beneficial for muscle recovery and reducing inflammation.

Salmon generally has more calories per serving than skinless chicken breast due to its higher fat content. However, this fat is largely healthy and unsaturated.

Salmon is rich in omega-3 fatty acids (EPA and DHA), which are known to reduce inflammation and support cardiovascular health. While chicken is healthy, it does not contain these specific fats.

Both can be part of a healthy weight loss diet. Chicken breast offers more protein for fewer calories, which can aid in satiety. Salmon's healthy fats can also help with satiety and provide broader health benefits.

The total protein content remains relatively stable when cooked. However, cooking methods like frying will add significant fat and calories, altering the overall nutritional profile.