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Beef Mince vs Salmon: Calories Compared
Salmon is lower in calories (208 vs 254 per 100g). Beef Mince has 17.2g protein per 100g versus 20.4g in Salmon.
Per typical serving, Beef Mince provides 254 kcal (based on a 100g portion) versus Salmon at 177 kcal (85g). The average adult needs around 2,000 calories per day, so beef mince contributes 12.7% and salmon contributes 8.8% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Beef Mince | Salmon |
|---|---|---|
| Calories | 254 kcal | 208 kcal |
| Protein | 17.2g | 20.4g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 20g | 13.4g |
| of which Saturates | 7.6g | 3g |
| Fibre | 0g | 0g |
| Sodium | 66mg | 59mg |
| Potassium | 270mg | 363mg |
| Calcium | 18mg | 9mg |
| Iron | 1.9mg | 0.3mg |
| Vitamin C | 0mg | 3.9mg |
| Vitamin A | 4µg | 58µg |
| Selenium | 15µg | 24µg |
| Riboflavin (B2) | 0.2mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: Beef Mince has more (254kcal vs 208kcal per 100g) — a difference of 46kcal. Salmon is the lower-calories option if that is your priority.
- Protein: Salmon has more (20.4g vs 17.2g per 100g) — a difference of 3.2g. Salmon is the stronger source of protein here.
- Carbohydrates: both foods contain the same amount (0g per 100g).
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Beef Mince has more (20g vs 13.4g per 100g) — a difference of 6.6g. Salmon is the lower-fat option if that is your priority.
- Saturated fat: Beef Mince has more (7.6g vs 3g per 100g) — a difference of 4.6g. Salmon is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Beef Mince has more (66mg vs 59mg per 100g) — a difference of 7mg. Salmon is the lower-sodium option if that is your priority.
- Potassium: Salmon has more (363mg vs 270mg per 100g) — a difference of 93mg. Salmon is the stronger source of potassium here.
- Calcium: Beef Mince has more (18mg vs 9mg per 100g) — a difference of 9mg. Beef Mince is the stronger source of calcium here.
- Iron: Beef Mince has more (2mg vs 0mg per 100g) — a difference of 2mg. Beef Mince is the stronger source of iron here.
- Vitamin c: Salmon has more (4mg vs 0mg per 100g) — a difference of 4mg. Salmon is the stronger source of vitamin C here.
- Vitamin a: Salmon has more (58µg vs 4µg per 100g) — a difference of 54µg. Salmon is the stronger source of vitamin A here.
- Selenium: Salmon has more (24µg vs 15µg per 100g) — a difference of 9µg. Salmon is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Beef Mince | % DV | Salmon | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Salmon is the lower-calorie option at 208 kcal per 100g. If you need more protein, Salmon provides more at 20.4g per 100g. For lower carbohydrates, Beef Mince has fewer carbs at 0g per 100g.
Both beef mince and salmon can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Beef Mince or Salmon?
Beef Mince has 254 calories per 100g while Salmon has 208 calories per 100g. Beef Mince is higher in calories by 46 kcal per 100g.
Which has more protein, Beef Mince or Salmon?
Beef Mince contains 17.2g of protein per 100g. Salmon contains 20.4g of protein per 100g. Salmon has more protein.
Is Beef Mince healthier than Salmon?
Beef Mince has 254 kcal, 17.2g protein, 0g carbs and 20g fat per 100g. Salmon has 208 kcal, 20.4g protein, 0g carbs and 13.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Beef Mince or Salmon?
Beef Mince contains 0g of fibre per 100g, and Salmon contains 0g per 100g. Beef Mince has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Beef Mince vs Salmon?
A typical 100g serving of beef mince (100g) is around 254 calories. A typical 1 fillet of salmon (85g) is around 177 calories — a difference of 77 kcal per serving in favour of salmon.
Can I substitute Beef Mince for Salmon in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).