Chicken vs Salmon: Protein Compared

Which has more protein, chicken or salmon?

Cooked skinless chicken breast has about 31g of protein per 100g. Cooked Atlantic salmon has about 20–25g depending on whether it is farmed or wild and how it is cooked. Gram for gram, chicken breast delivers roughly a quarter to a half more protein.

Per typical portion the gap is similar: one cooked chicken breast (about 174g) gives around 54g of protein, while a cooked salmon fillet (about 154g) gives around 31g.

Protein per calorie

Chicken breast is one of the leanest protein sources available: about 165 kcal per 100g, so roughly 19g of protein per 100 kcal. Salmon has about 208 kcal per 100g, or about 10g of protein per 100 kcal, because much of its energy comes from fat.

If you are eating in a calorie deficit and want the most protein for the fewest calories, chicken breast is the more efficient choice.

Why salmon still earns a place

Salmon's extra fat is mostly unsaturated, including the long-chain omega-3s EPA and DHA, which chicken barely provides. Health bodies such as the American Heart Association recommend eating oily fish about twice a week for heart health.

Salmon is also a good source of vitamin D and vitamin B12. Chicken breast provides more niacin (B3) and selenium per calorie.

Which should you choose?

For lean muscle-building macros or a tight calorie budget, choose chicken breast most days. For overall diet quality, include salmon or another oily fish twice a week. Rotating both gives you high protein and the fats chicken lacks.