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.
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 serving1,” 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.