Key Takeaways

Chicken is leaner, has slightly more protein, and may be ideal for everyday meals.

Salmon is richer in heart-healthy omega-3 fats and has more calories.

For a balanced diet, eat both: chicken more frequently and salmon occasionally.

Both chicken and salmon are considered healthy sources of lean protein. Deciding which is better for you may come down to a couple of key differences in their calories, protein, and healthy fats.

Chicken Has Fewer Calories and More Protein

For anyone focused on weight loss or trying to build muscle, chicken is likely a slightly better option than salmon. Comparing cooked 3.5-ounce portions (100 grams) of each, chicken and salmon have this calorie and protein breakdown:

Chicken breast : 187 calories and 33 grams of protein

Salmon :

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