Salmon vs Lentils: Nutritional Comparison
Quick answer: Salmon delivers 2.2× the protein per serving (20g vs 9g). Salmon is 92 kcal denser per serving, making lentils the easier fit in a calorie-controlled day. For grams of protein per calorie, salmon wins.
Nutritional Comparison (per serving)
| Nutrient | Salmon | Lentils |
|---|---|---|
| Calories | 208 kcal | 116 kcal |
| Protein | 20g | 9g |
| Carbs | 0g | 20g |
| Fat | 13g | 0.4g |
| Fiber | 0g | 7.9g |
| Serving | 100g (about 3.5 oz fillet) | 100g cooked (about 1/2 cup) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Heart Health, Maintenance | Vegan Protein, Weight Loss, Budget Friendly |
Salmon
Salmon is a nutritional powerhouse packed with omega-3 fatty acids and high-quality protein. Its healthy fat content supports heart health, brain function, and muscle recovery.
Key Benefits
- Rich in omega-3 fatty acids
- High-quality complete protein
- Supports heart health
- Contains vitamin D
Best for: Muscle Gain, Heart Health, Maintenance
Lentils
Lentils are a nutritional powerhouse combining plant protein, fiber, and complex carbohydrates. They're one of the best food choices for plant-based fitness nutrition.
Key Benefits
- Excellent plant protein source
- Very high in fiber
- Rich in iron and folate
- Budget-friendly
Best for: Vegan Protein, Weight Loss, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Lentils at 116 kcal per serving (saves you 92 kcal vs salmon).
- To hit a protein target: Salmon at 20g per serving (2.2× the lentils option).
- For protein per calorie: Salmon delivers 9.6g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
- For satiety/fiber: Lentils (7.9g fiber).
Frequently Asked Questions
Is salmon or lentils better for weight loss?
Lentils fits a deficit more easily — 116 kcal per serving versus 208 kcal for salmon. That's 92 kcal you don't have to budget for. Both still work in a weight loss diet at smaller portions.
Which has more protein?
Salmon wins on protein with 20g per serving versus 9g for lentils. Per calorie, that's 9.6g protein/100 kcal vs 7.8g protein/100 kcal — useful context when you're aiming for a high-protein, controlled-calorie day.
Can I eat both in the same meal?
Both are protein sources, so stacking them in one meal duplicates macros instead of balancing them. Rotate across meals or pair each with a different macro category (carbs and a fat source).
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