Salmon vs Lean Beef
Per 100 g, salmon gives 20 g protein for 208 calories, while lean beef gives 26 g for 217. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Salmon | Lean Beef |
|---|---|---|
| Protein | 20 g | 26 g |
| Calories | 208 | 217 |
| Carbs | 0 g | 0 g |
| Fats | 13 g | 12 g |
| Protein density | 38% | 48% |
Which should you pick?
- Cutting or high-protein dieting: Lean Beef — more protein per calorie.
- Bulking or hard training days: Lean Beef packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Salmon at 0 g per 100 g.
- Lowest fat: Lean Beef at 12 g per 100 g.
Frequently asked questions
- Which has more protein, salmon or lean beef?
- Lean Beef has more protein — 26 g per 100 g versus 20 g.
- Which is lower in calories?
- Salmon is lighter at 208 kcal per 100 g, compared with 217 kcal.
- Which is better for cutting?
- Lean Beef — about 48% 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 salmon for lean beef 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.