Is Chicken or Salmon a Better Source of Protein?

December 8, 2025 •

4 min read

According to the Dietary Guidelines for Americans, adults should consume at least two servings of fatty fish like salmon per week. However, many people still question whether chicken or salmon is a better source of protein for their dietary needs.

Quick Summary

This article provides a nutritional comparison of chicken and salmon, breaking down their protein content, fat profiles, and other key nutrients. It discusses the unique benefits of each, from chicken's high-protein, low-fat content to salmon's rich omega-3 profile, helping you choose based on your specific health goals.

Key Points

Protein Density: Skinless chicken breast offers slightly more protein per serving, making it the leanest option for muscle building and calorie control.
Omega-3s: Salmon is a superior source of heart-healthy omega-3 fatty acids (EPA and DHA), essential for brain health and reducing inflammation, which chicken lacks.
Micronutrients: Salmon contains significantly more vitamin D and B12 compared to chicken, providing benefits for bone health and nerve function.
Fat Profile: While salmon is higher in overall fat, it is primarily unsaturated and beneficial. Chicken breast is lower in both total fat and saturated fat.
Cost & Versatility: Chicken is generally more affordable and versatile for cooking, while salmon offers a richer nutrient profile for a higher price.
Best for Overall Health: Including both chicken and salmon in your diet is recommended to get a wide array of nutrients and promote balanced health.

Chicken vs. Salmon: The Ultimate Protein Showdown

When it comes to high-quality protein sources, chicken and salmon are two of the most popular choices. Both are packed with essential amino acids, making them excellent for building and repairing muscle tissue. However, their overall nutritional profiles differ significantly, and the "better" choice depends entirely on your specific health and fitness goals. By examining the nuances of each, we can determine which one is right for your plate.

Protein Content: A Close Contest

At first glance, the protein content of chicken breast and salmon appears quite similar. A 3.5-ounce (100-gram) serving of skinless chicken breast offers approximately 25-31 grams of protein, making it a highly efficient choice for those seeking maximum lean protein. In comparison, a similar serving of cooked salmon provides around 20-25 grams of protein. While chicken breast may have a slight edge in protein density, especially for those watching calorie intake, both are considered high-quality, complete protein sources. The key takeaway is that both are reliable options for meeting daily protein needs, essential for muscle building, satiety, and overall health.

The Fat Profile: Where Salmon Shines

The most significant nutritional difference between chicken and salmon lies in their fat content and composition. Skinless chicken breast is exceptionally lean, with minimal saturated fat, which makes it a preferred option for those on calorie-restricted or low-fat diets. In contrast, salmon is a fatty fish, meaning it contains a higher overall fat content. However, this is where salmon truly stands out. The fat in salmon is predominantly heart-healthy unsaturated fat, particularly the long-chain omega-3 fatty acids, EPA and DHA. These unique fats, not found in significant amounts in chicken, are crucial for brain health, reducing inflammation, and lowering the risk of heart disease.

Beyond Macros: Vitamins and Minerals

Beyond protein and fat, each source offers a distinct array of micronutrients. Salmon is a nutritional powerhouse, providing a significant amount of vitamin D, which is essential for bone health and immune function. It is also exceptionally rich in vitamin B12 and selenium, further boosting its health credentials. Chicken, while a good source of B vitamins like niacin (B3) and B6, offers less vitamin D and omega-3s. For those looking to increase their intake of these specific nutrients, salmon is the superior choice.

Cooking and Cost Considerations

Practical factors like cooking versatility and cost also play a role in the comparison. Chicken is generally more affordable and widely available than salmon, especially wild-caught varieties. Its mild flavor and firm texture make it incredibly versatile, lending itself to a vast range of culinary techniques and global cuisines. Salmon, while still adaptable, is typically pricier. The cost difference is often balanced by the added health benefits of salmon, making it a worthy investment for those prioritizing omega-3 intake.

Comparison Table


Feature	Skinless Chicken Breast (100g)	Salmon (100g)
Protein	~25-31g	~20-25g
Fat Content	Lean, low-fat	Higher fat, mostly healthy unsaturated fats
Saturated Fat	Low	Low (less than 1g)
Omega-3s	Very low	Rich source of EPA and DHA
Vitamin D	Low	Rich source
Vitamin B12	Present	Very rich source
Selenium	Present	Rich source
Cost	Generally more affordable	Often more expensive
Best For	Lean protein, muscle growth, low-fat diet	Heart/brain health, anti-inflammatory benefits

The Takeaway for Your Diet

The choice between chicken and salmon hinges on your individual health priorities. If your primary goal is to consume the highest amount of lean protein with the lowest fat and calorie count, chicken breast is the clear winner. It's a cost-effective and versatile option for weight management and muscle building. However, if you are looking for a protein source that provides a comprehensive health boost, especially for cardiovascular and cognitive function, salmon is the superior option due to its rich omega-3 content. For many, the best strategy is to incorporate both into a balanced diet to reap the unique benefits each has to offer. Variety in your protein sources ensures you get a wider spectrum of essential nutrients, avoiding nutrient boredom and promoting overall wellness. For example, you can aim for the recommended two weekly servings of fatty fish like salmon and fill the rest of your protein needs with lean poultry, beans, or other sources.

For more detailed nutritional information on these and other protein sources, consult the USDA FoodData Central database. [https://fdc.nal.usda.gov/]

Conclusion

Ultimately, there is no single "better" source, but rather a more suitable one based on your personal health objectives. Chicken provides the leanest protein, ideal for those focusing on weight loss and pure muscle mass gain, while salmon delivers a powerhouse of heart-healthy omega-3s and vital vitamins like D and B12. A varied diet that includes both is often the most beneficial approach for comprehensive nutrition.

Frequently Asked Questions

Yes, salmon is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own.

Salmon has a higher overall fat content than lean chicken breast. However, salmon's fat is mostly healthy unsaturated fat, including omega-3s, while chicken breast is very low in fat.

Chicken breast is often preferred for weight loss due to its higher protein-to-calorie ratio and very low fat content. However, salmon's healthy fats can also promote satiety and support overall health.

The Dietary Guidelines for Americans recommend that adults eat at least 8 ounces, or two servings, of seafood like salmon every week to gain the heart-healthy benefits of omega-3 fatty acids.

Chicken contains a very small amount of omega-3 fatty acids compared to salmon, which is a rich source.

While both farmed and wild salmon are nutritious, their profiles differ. Wild salmon may have slightly more protein, while farmed salmon can sometimes have more fat. Some research also suggests differences in contaminant levels.

Yes, you can get sufficient protein from either source alone. However, incorporating both into your diet, alongside other varied protein sources, is the best way to ensure a wide intake of different vitamins and minerals.