Salmon vs. Chicken: Nutrition Experts Reveal the Healthier Protein Source

They’re both lean, versatile, and healthy—but dietitians reveal which one really comes out on top.

Key Takeaways

• Both salmon and chicken are excellent lean protein sources: A 3-ounce serving of each provides around 20–26 grams of high-quality protein with minimal carbohydrates or saturated fat, making them both smart choices for muscle maintenance and overall health.

• Salmon offers added nutritional advantages: Thanks to its omega-3 fatty acids, vitamin D, B12, and antioxidants like astaxanthin, salmon supports heart, brain, and joint health—making it more nutrient-dense than chicken overall.

• The best choice depends on your goals and preferences: Opt for salmon to boost heart health and reduce inflammation, or choose chicken for a leaner, lower-fat protein option. Dietitians emphasize variety—incorporating both, plus plant-based proteins, ensures a more balanced and nutrient-rich diet.

When it comes to sources of lean protein, salmon and chicken are both solid (and tasty!) options. They’re high up on the list of the best protein sources, thanks to their rich content of essential nutrients and low levels of saturated fat. But if you’re trying to eat more protein and get the most out of your meals, should you pick one over the other? To find out, we tapped registered dietitians on whether salmon or chicken is the “better” source of protein, plus how to decide which one is right for you.

Meet the Experts

• Kristen Carli, MS, RD, registered dietitian and owner of Camelback Nutrition & Wellness

• Victoria Whittington, RDN, is a registered dietitian based in Orange County, California

Is Salmon a Good Source of Protein?

“Salmon is an excellent source of high-quality protein, offering [about] 20 to 22 grams per 3-ounce cooked serving,” shares registered dietitian Victoria Whittington, RDN. It stands out from other protein sources (including chicken) thanks to its heart-healthy omega-3 fatty acids, which support brain, heart, and joint health, Whittington adds. “In addition to protein, salmon contains vitamin D, vitamin B12, and selenium, along with heart-healthy antioxidants like astaxanthin,” explains registered dietitian Kristen Carli, MS, RD. Fun fact: Astaxanthin also gives the fish its distinctive pink color, per Carli. Ultimately, “salmon is a good source of both lean protein and healthy fats—something few foods can match,” Whittington notes.

Here's the nutritional info for a 3-ounce serving of cooked salmon, according to data from the USDA:

Macronutrients

Calories: 156 calories

Protein: 23.3 grams (g)

Total Carbohydrates: 0 g

Fiber: 0 g

Fat: 6.38 g

Micronutrients

Calcium: 39.1 milligrams (mg)

Iron: 0.603 mg

Magnesium: 29.8 mg

Phosphorus: 253 mg

Potassium: 387 mg

Sodium: 45 mg

Small amounts of zinc, copper, manganese, selenium, and riboflavin

Is Chicken a Good Source of Protein?

Chicken is also an excellent source of protein, though its exact nutritional profile depends on the cut. The leanest option is skinless chicken breast, as it contains 26 grams of protein per 3-ounce cooked serving, plus very little saturated fat, Whittington shares. “It’s a great choice when you want to increase your protein intake without adding many calories or fat,” she adds. Carli echoes this notion, sharing that chicken breast stands out for its high protein-to-calorie ratio, making it ideal for muscle growth and weight management. “Compared to salmon, chicken is lower in fat and contains minimal omega-3 fatty acids, but it provides significant amounts of niacin, vitamin B6, phosphorus, and selenium,” Carli says.

Ahead, find the nutritional content of a 3-ounce serving of cooked skinless and boneless chicken breast, per data from the USDA:

Macronutrients

Calories: 128 calories 

Protein: 25.9 grams (g)

Total Carbohydrates: 0 g

Fiber: 0 g

Fat: 2.69 g

Micronutrients

Calcium: 4.25 milligrams (mg)

Iron: 0.383 mg

Magnesium: 28.9 mg

Phosphorus: 219 mgPotassium: 332 mg

Sodium: 44.2 mg

Small amounts of zinc, copper, selenium, and niacin

Which Is the Better Protein Source?

While both sources are packed with protein, salmon wins first place. The reason? It’s more nutrient dense than chicken, according to Whittington. Specifically, salmon offers a richer nutrient profile beyond protein, as it’s high in heart-healthy fats and micronutrients, according to Carli.

If you’re choosing between salmon vs. chicken and nutrition is a priority, there are some factors you can consider. “If you’re aiming to support heart health or reduce inflammation, go for salmon a few times a week,” Whittington recommends. Alternatively, if you’re looking for a lean, low-fat option that can be easily added to meals, chicken breast is a great pick, Whittington notes.

You can also think about your culinary needs and preferences—because that matters, too! For example, if you’d like to use citrus and herbs, salmon is a great pick, as it pairs well with these ingredients. It also shines in Mediterranean-style dishes. Additionally, salmon has a stronger “fishy” flavor than other types of fish, so if you’re new to seafood in general, it might make sense to choose it occasionally (rather than stocking up right away). Alternatively, if you’re looking for something more versatile for different dishes, chicken and its mild flavor may be your best pick.

“At the end of the day, variety is key,” Whittington explains. “Eating both salmon and chicken, along with plant-based proteins, will help you get the wide array of nutrients your body needs,” she adds.