Chicken and salmon are both excellent sources of protein and popular choices for meals high in this important nutrient. But when it comes to deciding which has more protein, there are some key differences between chicken and salmon to consider.
An Overview of Chicken and Salmon Protein
Both chicken and salmon provide high-quality, complete protein containing all the essential amino acids your body needs.
A 3 ounce serving of cooked chicken breast contains around 25 grams of protein. The same portion of salmon fillet has approximately 22 grams of protein. So chicken breast just edges out salmon when it comes to total protein content.
However, the protein in salmon contains higher levels of certain amino acids like lysine that support cartilage and tissue health.
While chicken breast wins for pure protein volume, the unique amino acid composition of salmon provides added benefits.
Total Protein in Chicken Cuts
The protein content differs slightly between cuts of chicken:
- Chicken breast (3 oz) – 25g
- Chicken thighs (3 oz) – 21g
- Chicken drumstick (3 oz) – 19g
So white meat chicken breast contains the most protein, while dark meat like thighs and drumsticks have a bit less
This is because dark chicken meat contains more fat. But the difference in protein between white and dark meat is fairly small.
Comparing Wild vs Farmed Salmon
Wild salmon generally has a little more protein than farmed Atlantic salmon
In a 3 ounce portion:
- Wild salmon – 22-23g
- Farmed salmon – 20-21g
The protein advantage for wild salmon is minor. But wild varieties like sockeye and coho also contain higher omega-3 levels than farmed fish.
So wild salmon wins for both total protein and overall nutritional value.
Calories and Fat Differences
While salmon and chicken provide similar protein, their calorie and fat content differs:
- Chicken breast (3 oz) – 128 calories, 3g fat
- Salmon fillet (3 oz) – 175 calories, 11g fat
Salmon contains more calories and 3 times as much fat as chicken breast. But the majority of fat in salmon is anti-inflammatory omega-3, whereas chicken is higher in inflammatory omega-6 fatty acids.
So the higher fat content of salmon is not necessarily a negative. The omega-3s found in salmon provide health benefits for your heart, brain, and joints.
Chicken thigh meat with skin has about 2.5 times the amount of fat compared to chicken breast. A salmon fillet has less total fat than chicken thighs.
Nutrient Advantages of Salmon
While chicken wins for pure protein volume, salmon offers high levels of key nutrients:
Vitamin D – Salmon is one of the best natural sources at around 31% of the RDI per serving. Vitamin D supports immune function and bone health.
Omega-3s – A 3 ounce serving of salmon provides over 100% of the RDI for omega-3s. These healthy fatty acids reduce inflammation and provide brain and heart benefits.
Potassium – Salmon contains 18% of the RDI for potassium which regulates fluid balance and blood pressure.
B Vitamins – Salmon is rich in B vitamins like B12 and niacin which support energy levels and metabolism.
So while chicken has an edge for total protein, the nutritional advantages of salmon like omega-3s and vitamin D are significant.
Protein in Chicken Thighs vs Breast
Some key differences between protein in chicken thigh and breast meat:
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Chicken thighs have slightly less protein than breast meat – about 21g vs 25g per 3 ounce serving.
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Chicken thighs contain nearly 2.5 times more fat than breast meat. But this gives thigh meat a richer flavor.
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Chicken thighs provide more B vitamins like B12, folate, and pantothenic acid.
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Chicken breast contains more selenium, an antioxidant mineral.
So while chicken breast has the protein advantage, thighs offer their own nutritional bonuses like flavor and B vitamins.
Protein Needs for Athletes and Muscle Gain
Both chicken and salmon can be part of a high protein diet for athletes and muscle building.
But there are a few factors to consider regarding total protein needs:
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Active individuals need 0.5 to 0.8 grams of protein per pound of bodyweight daily. This equates to 75 to 120 grams for a 150 pound person.
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Spreading protein intake evenly over 3-4 meals maximizes muscle protein synthesis. Aim for 25 to 40 grams per meal.
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Post-workout, quickly digesting proteins like whey or chicken are ideal for muscle recovery. Salmon digests slower.
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Older adults need higher protein intake to offset age-related muscle loss. Salmon provides amino acids that stimulate muscle growth.
While both foods are excellent protein sources, chicken may be better pre/post workout, and salmon ideal for muscle retention in older adults.
Health Benefits of Salmon and Chicken Protein
Here are some additional health benefits provided by the proteins in salmon and chicken:
Weight Loss – High protein foods boost metabolism and curb hunger. Both salmon and chicken support weight loss.
Heart Health – Salmon protein lowers blood pressure and triglycerides. Chicken with skin may adversely impact cholesterol levels.
Immunity – Salmon is very high in immunity boosting vitamin D. Chicken provides antioxidant selenium.
Brain Function – The omega-3 DHA in salmon boosts brain health. Chicken contains brain supportive choline and B vitamins.
Bone Strength – The amino acid lysine found in salmon helps absorb calcium for bone formation.
So while both provide quality protein, salmon offers unique anti-inflammatory benefits from omega-3s that benefit the brain, heart, joints and more.
Which Has More Protein: The Verdict
When comparing chicken vs salmon protein, both provide around 20-25 grams in a 3 ounce cooked serving.
Chicken breast is the winner for total protein volume, with 25 grams per 3 ounce serving. But salmon contains higher levels of beneficial amino acids like lysine.
While chicken thighs have slightly less protein than breast meat, they contain extra B vitamins and minerals.
Ultimately both chicken and salmon can be nutritious high protein additions to your diet. Focus on getting a variety of lean protein sources and aim for 0.5 to 0.8 grams of protein per pound of body weight daily.
TL;DR: Key Takeaways
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Chicken breast contains slightly more protein than salmon – about 25g vs 22g per 3oz serving.
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Salmon provides anti-inflammatory omega-3 fatty acids that benefit brain, heart, and joint health.
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Chicken thigh meat has less protein but more B vitamins than chicken breast.
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Wild salmon generally has more protein and omega-3s vs farmed Atlantic salmon.
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Active individuals should eat 0.5 – 0.8g of protein per pound of bodyweight daily from a mix of protein-rich foods.
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Both salmon and chicken support muscle growth and retention, especially in older adults.
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Salmon contains more calories and fat than chicken, but it is primarily anti-inflammatory omega-3 fat.
So while chicken just edges out salmon for total protein, the unique health and muscle supporting benefits of salmon make it an excellent choice as well. Consuming a variety of lean protein sources like chicken, salmon, eggs, Greek yogurt and more is ideal for overall health.
Appearance, Taste, and Use
As described above, raw salmon has hues of orange to red, while chicken is light pink. However, salmon loses its color after being cooked.
Moreover, salmon meat has marbling, which is visible white streaks. Whether the fish was farm-raised or wild-caught, these lines can be more obvious or hardly discernible.
Salmon has a distinctly rich and buttery flavor that many people enjoy. It has a tender and flaky texture. Chicken, on the other hand, has a milder flavor and a firmer texture.
Salmon can be cooked in various ways, such as grilling, baking, and pan-frying. Chicken is versatile and can be cooked in many ways, like grilling, roasting, and stir-frying.
Salmon is generally more expensive than chicken due to its relatively higher demand with lower availability.
The nutritional information used in our article is presented for 100g servings of roasted chicken broilers or fryers, with meat and skin, and farmed Atlantic salmon, cooked with dry heat.
The average serving size per person is one cup of chopped or diced chicken, equal to around 140g, and 3 ounces of salmon, equal to 85g. However, half a filet of salmon weighs around 178g.
While these two foods are similar, chicken, being composed of 59% water and 41% nutrients, is slightly denser in nutrients. Salmon consists of 65% water and 35% nutrients.
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison 
Salmon 2 22% 12% 65% Protein: 22.1 g Fats: 12.35 g Carbs: 0 g Water: 64.75 g Other: 0.8 g 
Chicken meat 2 27% 14% 59% Protein: 27.3 g Fats: 13.6 g Carbs: 0 g Water: 59.45 g Other: 0 g
| Contains more OtherOther | +-328.6% |
| Contains more ProteinProtein | +23.5% |
| Contains more FatsFats | +10.1% |
~equal in Carbs ~0g ~equal in Water ~59.45g
Both salmon and chicken are high in calories; however, chicken has slightly more calories. Chicken provides 239 calories per 100g serving, while this number for salmon is 206.
Chicken is also richer in protein, providing 27.3g per 100g serving. At the same time, salmon is also a great source of protein, containing 22.1g per 100g serving.
Both chicken and salmon contain high levels of all essential amino acids. Chicken meat is richer in all of them.
Like with other macronutrients, chicken is also higher in fats. A 100g serving of chicken and salmon provides 13.6g and 12.4g of fats, respectively.
Fat Type Comparison
Fat type breakdown side-by-side comparison Salmon 2 22% 38% 41% Saturated fat: Sat. Fat 2.397 g Monounsaturated fat: Mono. Fat 4.181 g Polyunsaturated fat: Poly. Fat 4.553 g Chicken meat 1 31% 44% 25% Saturated fat: Sat. Fat 3.79 g Monounsaturated fat: Mono. Fat 5.34 g Polyunsaturated fat: Poly. Fat 2.97 g
| Contains less Sat. FatSaturated fat | -36.8% |
| Contains more Poly. FatPolyunsaturated fat | +53.3% |
| Contains more Mono. FatMonounsaturated fat | +27.7% |
Salmon is also unsurprisingly lower in cholesterol by 25mg per every 100g serving.
Like other types of meat, unprocessed salmon and chicken do not contain notable amounts of carbohydrates.
At the same time, chicken contains 24 times more vitamin K and, overall, more vitamin B2.
Salmon and chicken are both excellent sources of minerals.
Chicken is around five times richer in zinc, four times richer in iron, and overall higher in calcium.
Salmon, however, is a better potassium, phosphorus, and magnesium source. Salmon is also lower in sodium.
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The “coverage” charts below show how much of the daily needs can be covered by 300 grams of the food. Salmon 5 Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226% Chicken meat 4 Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more PotassiumPotassium | +72.2% |
| Contains more PhosphorusPhosphorus | +38.5% |
| Contains less SodiumSodium | -25.6% |
| Contains more SeleniumSelenium | +73.2% |
| Contains more IronIron | +270.6% |
| Contains more CopperCopper | +34.7% |
| Contains more ZincZinc | +351.2% |
| Contains more ManganeseManganese | +25% |
~equal in Calcium ~15mg
The glycemic index of foods with no carbohydrates, such as salmon and chicken meat, is considered to be 0, as these foods do not raise blood glucose levels.
The insulin index of foods is another way of looking at the food’s impact on the body. It measures how much the consumption of a given food raises blood insulin levels.
The insulin index of roast chicken is 23 (1). This is considered to be a low insulin index value, but no studies have been carried out on the value of salmon.
Another research has found the insulin index of chicken to be 17 (2).
Weight Loss & Diets
That being said, despite the high-calorie content, lean or fatty fish and seafood, in general, can help people lose weight when included in a healthy, energy-restricted diet (3). Another study discovered that giving overweight participants hydrolysate – a protein supplement found in salmon – had a beneficial impact on their body mass index (4).
Similarly, research shows that together with a diet high in vegetables, the intake of poultry meat, such as chicken, has been linked to a lower risk of gaining excess fat and obesity (5).
Chicken and salmon are obviously not allowed on vegetarian and vegan diets. However, unlike chicken, salmon can be a good source of nutrients on a pescetarian diet.
When added to a weight-loss regimen, fish products high in omega-3 fatty acids, such as salmon, can significantly lower cardiovascular risk in obese people with high blood pressure (6).
Omega-3 fatty acids have been discovered to beneficially impact triglyceride levels, blood pressure, hemostasis, arrhythmia, atherosclerosis, vasodilation, and thrombosis overall. They can also be helpful in the prevention and treatment of heart disease by enhancing the function of the heart (7).
Substituting chicken for red meat can decrease cardiovascular disease risk (8). However, while the intake of chicken may not lead to increased cardiovascular disease and all-cause mortality, unlike red meat, it has not yet been conclusively proven to improve cardiovascular risk (9).
Chicken and salmon both have low glycemic and insulin index values, demonstrating that the consumption of these foods does not increase blood glucose or insulin levels.
Several studies have proven a connection between saturated fat consumption from animal sources, insulin resistance, and hyperinsulinemia. However, no statistically significant link has been found between increased weekly consumption of chicken and the onset of the disease, according to data on poultry consumption (11).
Salmon, on the other hand, has been researched to have various beneficial effects on diabetes mellitus.
Oligopeptide proteins from salmon skin dramatically lowered fasting blood glucose, demonstrating antidiabetic properties (12). It has also been discovered that salmon skin gelatin can increase insulin secretion and promote glycemic management (13). Consuming lean fish overall may help prevent type 2 diabetes overall, according to research (14).
Speaking of factors that influence the likelihood of developing type 2 diabetes, the cooking process may be just as important as the product itself. When compared to cooking at moderate temperatures, such as boiling, steaming, and stir-frying, cooking meat at high temperatures, such as grilling and barbecuing, increases the risk of type 2 diabetes (15).
Salmon vs. Chicken — Health Impact and Nutrition Comparison
FAQ
Is chicken or salmon better for protein?
Chicken breast typically has a slightly higher protein content per serving than most fish. Fat Content: Fish, particularly fatty varieties like salmon and mackerel, provide healthy omega-3 fatty acids, which are beneficial for heart health.
How much protein is in chicken and salmon?
Whether you’re looking at salmon, chicken breast or dark meat chicken, you’ll get about 20 grams of protein per serving, Rizzo explains.Jun 2, 2025
Is salmon the highest protein food?
Although lean, wild-caught salmon is an excellent source of protein, several varieties of wild-caught white fish are great sources as well. For comparison with 6 oz. servings of other species, Pacific cod has 23 grams of protein, Pacific halibut has about 30 grams, and Wild Alaska Pollock has about 26 grams.
Which is highest in protein, fish or chicken?
| Food | Serving size | Protein grams |
|---|---|---|
| chicken breast (cooked) | 3 ounces | 26 |
| cod (Atlantic) | 3 ounces | 19 |
| haddock (smoked) | 3 ounces | 21 |
| ham (meat only, roasted) | 3 ounces | 21 |