Chicken Breast vs Salmon
Per 100 g, chicken breast gives 31 g protein for 165 calories, while salmon gives 20 g for 208. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Chicken Breast | Salmon |
|---|---|---|
| Protein | 31 g | 20 g |
| Calories | 165 | 208 |
| Carbs | 0 g | 0 g |
| Fats | 3.6 g | 13 g |
| Protein density | 75% | 38% |
Which should you pick?
- Cutting or high-protein dieting: Chicken Breast — more protein per calorie.
- Bulking or hard training days: Salmon packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Chicken Breast at 0 g per 100 g.
- Lowest fat: Chicken Breast at 3.6 g per 100 g.
Frequently asked questions
- Which has more protein, chicken breast or salmon?
- Chicken Breast has more protein — 31 g per 100 g versus 20 g.
- Which is lower in calories?
- Chicken Breast is lighter at 165 kcal per 100 g, compared with 208 kcal.
- Which is better for cutting?
- Chicken Breast — about 75% of its calories come from protein, versus 38% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap chicken breast for salmon in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.