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Chicken Breast vs Salmon: Calories Compared
Chicken Breast is lower in calories (165 vs 208 per 100g). Chicken Breast has 31g protein per 100g versus 20.4g in Salmon.
Per typical serving, Chicken Breast provides 231 kcal (based on a 140g portion) versus Salmon at 177 kcal (85g). The average adult needs around 2,000 calories per day, so chicken breast contributes 11.6% 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 | Chicken Breast | Salmon |
|---|---|---|
| Calories | 165 kcal | 208 kcal |
| Protein | 31g | 20.4g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 3.6g | 13.4g |
| of which Saturates | 1g | 3g |
| Fibre | 0g | 0g |
| Sodium | 74mg | 59mg |
| Potassium | 256mg | 363mg |
| Calcium | 15mg | 9mg |
| Iron | 1mg | 0.3mg |
| Vitamin C | 0mg | 3.9mg |
| Vitamin A | 6µg | 58µg |
| Selenium | 28µg | 24µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: Salmon has more (208kcal vs 165kcal per 100g) — a difference of 43kcal. Chicken Breast is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 20.4g per 100g) — a difference of 10.6g. Chicken Breast 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: Salmon has more (13.4g vs 3.6g per 100g) — a difference of 9.8g. Chicken Breast is the lower-fat option if that is your priority.
- Saturated fat: Salmon has more (3g vs 1g per 100g) — a difference of 2g. Chicken Breast is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Chicken Breast has more (74mg vs 59mg per 100g) — a difference of 15mg. Salmon is the lower-sodium option if that is your priority.
- Potassium: Salmon has more (363mg vs 256mg per 100g) — a difference of 107mg. Salmon is the stronger source of potassium here.
- Calcium: Chicken Breast has more (15mg vs 9mg per 100g) — a difference of 6mg. Chicken Breast is the stronger source of calcium here.
- Iron: Chicken Breast has more (1mg vs 0mg per 100g) — a difference of 1mg. Chicken Breast 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 6µg per 100g) — a difference of 52µg. Salmon is the stronger source of vitamin A here.
- Selenium: Chicken Breast has more (28µg vs 24µg per 100g) — a difference of 4µg. Chicken Breast is the stronger source of selenium here.
- Riboflavin (b2): Salmon has more (0mg vs 0mg per 100g) — a difference of 0mg. Salmon is the stronger source of riboflavin (B2) here.
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 | Chicken Breast | % 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, Chicken Breast is the lower-calorie option at 165 kcal per 100g. If you need more protein, Chicken Breast provides more at 31g per 100g. For lower carbohydrates, Chicken Breast has fewer carbs at 0g per 100g.
Both chicken breast 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, Chicken Breast or Salmon?
Chicken Breast has 165 calories per 100g while Salmon has 208 calories per 100g. Salmon is higher in calories by 43 kcal per 100g.
Which has more protein, Chicken Breast or Salmon?
Chicken Breast contains 31g of protein per 100g. Salmon contains 20.4g of protein per 100g. Chicken Breast has more protein.
Is Chicken Breast healthier than Salmon?
Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g 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, Chicken Breast or Salmon?
Chicken Breast contains 0g of fibre per 100g, and Salmon contains 0g per 100g. Chicken Breast has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Chicken Breast vs Salmon?
A typical 1 breast of chicken breast (140g) is around 231 calories. A typical 1 fillet of salmon (85g) is around 177 calories — a difference of 54 kcal per serving in favour of salmon.
Can I substitute Chicken Breast 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.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).