| Measure | Chicken breast | Salmon |
|---|---|---|
| Typical serving | 3 oz cooked (85 g) | 3 oz cooked (85 g) |
| Protein per serving | 26.4 g | 18.8 g |
| Protein per 100 g | 31 g | 22.1 g |
| Calories per serving | 140 kcal | 175 kcal |
| Protein density | 75% of calories | 43% of calories |
| Share of 50 g Daily Value | 53% | 38% |
| Protein quality | Complete | Complete |
| Category | Meat & poultry | Seafood |
Compare foods · Chicken breast · Salmon
Protein comparison
Chicken breast vs Salmon: which has more protein?
Chicken breast gives you 26.4 g of protein per 3 oz cooked; salmon gives you 18.8 g per 3 oz cooked. On equal weight it is 31 g against 22.1 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Chicken breast has more protein on equal weight: 31 g per 100 g against salmon's 22.1 g, a lead of 8.9 g. Per typical serving, chicken breast delivers 26.4 g (3 oz cooked) to salmon's 18.8 g (3 oz cooked), a difference of 7.6 g.
For the full breakdown of each food, see the protein in chicken breast and protein in salmon pages, each with its USDA FoodData Central record id.
Quick answers
Chicken breast vs Salmon FAQ
Which has more protein, chicken breast or salmon?
Chicken breast has more protein per 100 g: 31 g against 22.1 g. Per typical serving, chicken breast provides 26.4 g (3 oz cooked) and salmon provides 18.8 g (3 oz cooked).
Is chicken breast or salmon more protein-dense?
Chicken breast is the more protein-dense of the two: about 75% of its calories come from protein, against 43% for salmon.
Are chicken breast and salmon complete proteins?
Yes, both. Chicken breast and salmon each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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