Comparing Protein: Seafood and Poultry
While salmon is a celebrated source of high-quality protein, many other foods can match its quantity per serving. The United States Department of Agriculture (USDA) indicates that a 100-gram serving of farmed Atlantic salmon contains approximately 21.6 grams of protein, a figure closely mirrored by several other common protein sources. This section dives into some of the most popular alternatives from the seafood and poultry categories.
Tuna: A High-Protein Powerhouse
Often compared to salmon, tuna is another excellent source of complete protein. One hundred grams of fresh bluefin tuna, for instance, provides a robust 29.15 grams of protein, making it richer in protein per serving than salmon. The primary nutritional difference lies in the fat content; salmon is significantly higher in beneficial polyunsaturated fats, including omega-3 fatty acids. This makes tuna a leaner, lower-calorie option for those prioritizing protein intake for weight management. Canned light tuna also offers a similar protein quantity, with a 5-ounce can containing about 27 grams of protein.
Trout: Salmon's Close Cousin
As a close relative of salmon, trout offers a very similar nutritional profile, including its protein content. A 100-gram serving of wild trout delivers about 22.3 grams of protein, almost identical to that found in the same serving size of farmed Atlantic salmon. While trout's omega-3 content is typically lower, it remains a valuable and comparable protein source.
Chicken Breast: A Lean Protein Staple
For those who prefer land-based proteins, skinless, boneless chicken breast is a go-to option with a very similar protein density. A 100-gram serving of cooked chicken breast contains around 19.6 grams of protein. While this is slightly less than salmon per gram, the difference is minimal and often balanced out in a standard meal portion. Chicken breast is considerably leaner than salmon, making it a calorie-efficient source of protein.
Other White Fish
White-fleshed fish, such as cod, halibut, and pollock, are also exceptional protein sources that can serve as an alternative. A 6-ounce serving of Pacific halibut has about 30 grams of protein, while the same amount of wild Alaska pollock offers around 26 grams, both exceeding the protein content of an equivalent serving of salmon. These fish are generally leaner than salmon but are still rich in essential nutrients.
Plant-Based and Other Non-Seafood Alternatives
For vegetarians, vegans, or anyone looking to reduce their seafood consumption, several plant-based foods and other animal products offer comparable protein levels. These alternatives are not only nutritious but also add variety to any meal plan.
Legumes and Soy Products
Some legumes are packed with protein. For example, a half-cup serving of lentils contains over 20 grams of protein, a figure comparable to four ounces of salmon. Soy products like tofu and tempeh are also excellent sources of plant-based protein. A 3-ounce (85g) serving of tofu provides 9 grams of protein and all the essential amino acids, making it a complete protein.
Eggs and Dairy
Eggs are a complete protein source, and while a single egg has about 6 grams of protein, a five-egg serving can provide a similar protein amount to salmon. Dairy products like Greek yogurt and cottage cheese are also protein-rich options. One cup of low-fat cottage cheese can deliver up to 28 grams of protein.
Comparison Table: Protein Per 100g (Approximate)
| Food Item | Protein (g) per 100g | Fat (g) per 100g | Key Benefit (Beyond Protein) |
|---|---|---|---|
| Farmed Atlantic Salmon | ~21.6 | ~15.2 | High in Omega-3 fatty acids |
| Wild Trout | ~22.3 | ~5.8 | High protein, lower fat than salmon |
| Skinless Chicken Breast | ~19.6 | ~2.2 | Leanest option, versatile |
| Blue Mussels | ~23.8 | ~4.5 | Richest in protein, high in vitamins |
| Yellowfin Tuna (cooked) | ~29.15 | ~0.59 | Highest protein per gram, lowest fat |
| Lentils (cooked) | ~9.0 | ~0.4 | High in fiber, plant-based |
| Low-Fat Cottage Cheese | ~12.3 | ~2.5 | Excellent calcium source, easy snack |
Conclusion: Finding the Right Protein Source for You
Determining what has the same protein as salmon reveals a broad spectrum of choices beyond just seafood. The key takeaway is that numerous foods, including other types of fish like tuna and trout, lean poultry, and plant-based items like lentils, provide comparable or even higher protein quantities per serving. While salmon's high omega-3 fatty acid content is unique and offers distinct health benefits, incorporating a variety of these alternatives ensures a balanced diet rich in essential amino acids. Whether for health, preference, or budgetary reasons, exploring options from this list empowers you to make informed decisions for your protein intake.
For more detailed nutritional information and guidance on incorporating diverse protein sources into your diet, consider consulting resources from reputable health and nutrition organizations like Harvard Health Publishing.
