Summary
Chicken breast and salmon are two of the most-recommended high-quality protein sources, but they occupy very different nutritional niches. This comparison uses USDA data for raw, boneless, skinless chicken breast and raw Atlantic salmon per 100 g. Chicken breast wins decisively on calories, total fat, and protein density. Salmon wins decisively on long-chain omega-3 fatty acids (EPA and DHA), vitamin D, vitamin B12, and iodine. A well-designed diet often includes both.
The table below compares Chicken Breast and Atlantic Salmon across 8 key nutritional and economic metrics. The "winner" column indicates which option performs better on that specific metric - note that "better" depends on your dietary goal (lower calories vs higher iron, etc.).
Side-by-Side Comparison
Per 100 g. Values are for raw, edible portion unless otherwise noted. Winner column reflects the option that performs better on the given metric.
| Metric | Chicken Breast | Atlantic Salmon | Winner |
|---|---|---|---|
| Calories (kcal) | 110 | 208 | Chicken Breast |
| Protein (g) | 23.1 | 20.4 | Chicken Breast |
| Total Fat (g) | 1.24 | 13.4 | Chicken Breast |
| Omega-3 (EPA+DHA) (mg) | 70 | 2150 | Atlantic Salmon |
| Vitamin D (IU) | 4 | 526 | Atlantic Salmon |
| Vitamin B12 (μg) | 0.3 | 3.2 | Atlantic Salmon |
| Selenium (μg) | 27.6 | 36.5 | Atlantic Salmon |
| Cost per 100 g protein (USD) | 0.72 | 2.1 | Chicken Breast |
Key Findings
- Calories: Chicken breast is ~47% lower in calories.
- Protein: Breast provides ~13% more protein.
- Total Fat: Salmon is much higher in fat - mostly heart-healthy unsaturated.
- Omega-3 (EPA+DHA): Salmon provides ~30× more long-chain omega-3s.
- Vitamin D: Salmon is one of the few natural food sources of vitamin D.
- Vitamin B12: Salmon provides >10× more B12.
- Selenium: Both are excellent selenium sources; salmon is slightly higher.
- Cost per 100 g protein: Chicken breast is typically ~3× cheaper per gram of protein.
Recommendation
Choose chicken breast for cost-effective, low-calorie, low-fat protein. Choose salmon for omega-3s, vitamin D, B12, and iodine - nutrients most adults underconsume. Eating both across a week provides the best of both: lean poultry for everyday protein, fatty fish 2× per week for cardiovascular and cognitive benefits.