What is healthier, salmon or shrimp? A Comprehensive Nutritional Comparison

November 5, 2025 •

4 min read

While salmon is celebrated for its abundant omega-3 fatty acids, shrimp offers a lower-calorie, mineral-rich alternative. When considering what is healthier, salmon or shrimp, the best choice depends heavily on your specific dietary goals, as both offer unique benefits to a balanced diet.

Quick Summary

Salmon provides more omega-3s and Vitamin D, while shrimp is lower in calories and rich in minerals. The best option depends on your health goals and preparation method.

Key Points

Omega-3s: Salmon is a far superior source of heart-healthy and brain-boosting omega-3 fatty acids (EPA and DHA) compared to shrimp.
Calories: Shrimp is significantly lower in calories and fat, making it an excellent choice for weight loss and calorie-controlled diets.
Minerals: Shrimp is a powerhouse of minerals, offering more selenium, iodine, phosphorus, and zinc than salmon.
Cholesterol: Despite being higher in dietary cholesterol, shrimp's low saturated fat content means it has a minimal impact on blood cholesterol for most individuals.
Nutrient Focus: Choose salmon for its anti-inflammatory omega-3s and Vitamin D, or shrimp for its mineral content and very low-calorie protein.
Healthy Preparation: The health benefits of both are maximized through healthy cooking methods like steaming, grilling, or baking, rather than frying.
Mercury Content: Both salmon and shrimp are considered safe options with low mercury levels, according to FDA guidelines.

Understanding the Nutritional Profiles

To determine what is healthier, salmon or shrimp, it's crucial to look beyond surface-level comparisons and analyze their distinct nutritional advantages. Both are excellent sources of protein, but their fat, vitamin, and mineral compositions differ significantly, impacting their overall health benefits.

Salmon's Health Benefits

Salmon, particularly wild-caught varieties, is a fatty fish renowned for its high concentration of beneficial nutrients.

Omega-3 Fatty Acids: Salmon is one of the best food sources for the long-chain omega-3s EPA and DHA. These fats are vital for brain function, eye health, and reducing inflammation throughout the body, which helps lower the risk of chronic diseases.
Vitamin D: Salmon is rich in Vitamin D, a nutrient critical for calcium absorption, bone health, and immune system regulation.
Protein: As a complete protein source, salmon provides all essential amino acids needed for muscle building and tissue repair.
B Vitamins: It contains a powerful B-complex vitamin profile, especially Vitamin B12, which supports nerve function and energy metabolism.

Shrimp's Health Benefits

Shrimp offers a different set of nutritional strengths, most notably its low-calorie density and rich mineral content.

Low-Calorie Protein: Shrimp is predominantly protein and water, making it a very low-calorie food. Per 100 grams, shrimp contains significantly fewer calories than salmon, ideal for weight management.
Mineral Powerhouse: Shrimp is a superior source of several essential minerals, including selenium, iodine, phosphorus, and zinc. Selenium is a potent antioxidant, while iodine is crucial for thyroid health.
Antioxidants: It contains astaxanthin, an antioxidant that gives shrimp its pink color and provides anti-inflammatory benefits.
Heart-Healthy Fats: Despite its reputation for high dietary cholesterol, shrimp is very low in saturated fat and contains heart-healthy fatty acids. Research suggests that for most people, the cholesterol in shrimp does not negatively impact blood cholesterol levels.

Comparison Table: Salmon vs. Shrimp


Nutrient (per 100g cooked)	Salmon (wild)	Shrimp (wild)	Nutritional Takeaway
Calories	~206 kcal	~99 kcal	Shrimp is much lower in calories, better for calorie restriction.
Protein	~20-27g	~24g	Both are excellent, high-protein options.
Fat	~12.5g	~0.3g	Salmon is a fatty fish; shrimp is very lean.
Omega-3s (EPA/DHA)	High	Low	Salmon is the clear winner for omega-3s.
Vitamin D	High	Low	Salmon contains significantly more Vitamin D.
Selenium	Good Source	Excellent Source	Shrimp contains more selenium.
Cholesterol	Low	High	Shrimp is higher in dietary cholesterol, but its impact on blood cholesterol is minimal for most people.
Sodium	Low	High	Shrimp is higher in sodium.

Weighing the Differences for Your Health

Choosing between salmon and shrimp ultimately depends on your individual health priorities. There is no single "healthier" option for everyone, as each offers distinct benefits.

Best for Heart and Brain Health

For those focused on cardiovascular and cognitive health, salmon is the superior choice due to its high omega-3 fatty acid content. The potent anti-inflammatory effects of EPA and DHA found in salmon are well-documented and offer significant protective benefits for the heart and brain.

Best for Weight Loss and Calorie Control

If weight management is your primary goal, shrimp's low-calorie, high-protein profile makes it an ideal food. It can provide a sense of fullness without contributing excess calories, helping with satiety. However, the preparation method is key; a lean shrimp dish is far healthier than a fried one.

Mercury Levels

Both salmon and shrimp are considered safe options with relatively low mercury levels. Canned salmon and farmed salmon tend to have lower levels than wild varieties, but all fall well below safety standards. For vulnerable populations like pregnant women and young children, both are still safe choices within recommended portion sizes, with salmon being a particularly good source of brain-developing DHA.

The Importance of Preparation

The healthiest choice can be undermined by unhealthy cooking methods. Both salmon and shrimp are best prepared with minimal added fats to preserve their nutritional integrity.

For salmon: Steaming, baking, or grilling with lemon and herbs are excellent options that maintain its healthy fats and prevent the addition of unhealthy oils.
For shrimp: Steaming, boiling, or sautéing in a small amount of heart-healthy olive oil are the best choices. Avoid deep-frying or drowning in high-calorie sauces.

Conclusion

Both salmon and shrimp are nutritious and delicious seafood options that can be part of a healthy diet. If you are seeking a high dose of omega-3 fatty acids for heart and brain health, salmon is the undisputed winner. If you are focused on calorie control and a rich source of minerals like selenium, shrimp is the better option. The key is to incorporate both into a balanced diet, prepared healthfully, to reap their distinct benefits. Moderation and variety are essential for a healthy diet, and consulting a healthcare provider can help tailor your seafood choices to your specific needs.

Medical News Today provides further insights into shrimp and cholesterol, a common concern for consumers.

Frequently Asked Questions

No, not for most people. While shrimp is high in dietary cholesterol, it is very low in saturated fat. Research shows that dietary cholesterol has less impact on blood cholesterol levels than saturated fat, and the healthy fats in shrimp can actually raise 'good' HDL cholesterol.

Shrimp is better for weight loss from a calorie perspective, as it contains significantly fewer calories per serving than salmon. However, both are high in protein, which promotes satiety and can aid in weight management.

Salmon contains far higher amounts of omega-3 fatty acids compared to shrimp, especially the beneficial EPA and DHA found in fatty fish.

For salmon, wild-caught may have slightly more omega-3s, but both wild and farmed are safe and nutritious. For shrimp, wild-caught is often preferred for sustainability, but both are generally considered healthy options. The sourcing and farming practices can influence quality and environmental impact.

While both benefit heart health, salmon is generally better due to its high omega-3 content, which helps reduce inflammation and lower the risk of chronic heart disease. Shrimp's low saturated fat and beneficial nutrients also support heart health.

The healthiest methods include steaming, grilling, or baking. For salmon, try baking with lemon. For shrimp, boiling or sautéing with minimal oil is best. Avoid deep-frying or using heavy, creamy sauces.

No, both salmon and shrimp are on the list of low-mercury seafood, making them safe to consume regularly, even for sensitive groups like pregnant women.

Yes, incorporating both into your diet can provide a wider range of nutrients. For example, you can get abundant omega-3s from salmon and key minerals like selenium and iodine from shrimp.