Salmon vs Turkey Breast: Nutritional Comparison
Quick answer: Turkey Breast has more protein (30g vs 20g per serving). Salmon is 73 kcal denser per serving, making turkey breast the easier fit in a calorie-controlled day. For grams of protein per calorie, salmon wins.
Nutritional Comparison (per serving)
| Nutrient | Salmon | Turkey Breast |
|---|---|---|
| Calories | 208 kcal | 135 kcal |
| Protein | 20g | 30g |
| Carbs | 0g | 0g |
| Fat | 13g | 1g |
| Fiber | 0g | 0g |
| Serving | 100g (about 3.5 oz fillet) | 100g (about 3.5 oz) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Heart Health, Maintenance | Weight Loss, Muscle Gain, Lean Protein |
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
Turkey Breast
Turkey breast is one of the leanest protein sources available, providing even less fat than chicken breast while delivering exceptional protein content.
Key Benefits
- Extremely lean protein source
- Lower fat than chicken breast
- Rich in tryptophan
- Good source of B vitamins
Best for: Weight Loss, Muscle Gain, Lean Protein
Which One Should You Pick?
- For a calorie deficit: Turkey Breast at 135 kcal per serving (saves you 73 kcal vs salmon).
- To hit a protein target: Turkey Breast at 30g per serving (1.5× the salmon option).
- For protein per calorie: Salmon delivers 9.6g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is salmon or turkey breast better for weight loss?
Turkey Breast fits a deficit more easily — 135 kcal per serving versus 208 kcal for salmon. That's 73 kcal you don't have to budget for. Both still work in a weight loss diet at smaller portions.
Which has more protein?
Turkey Breast wins on protein with 30g per serving versus 20g for salmon. Per calorie, that's 22.2g protein/100 kcal vs 9.6g 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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