When it comes to sources of lean protein, both salmon and chicken are excellent options. However, many wonder which of these foods is better and healthier. Therefore, Real Simple asked registered dietitians who answered whether salmon or chicken is the "best" source of protein and explained how to determine which one is right for you.
Is Salmon a Good Source of Protein?
As registered dietitian Victoria Whittington noted, salmon is an excellent source of protein and stands out among others due to its heart-healthy omega-3 fatty acids, which support brain, heart, and joint health.
"In addition to protein, salmon contains vitamin D, vitamin B12, and selenium, as well as heart-healthy antioxidants like astaxanthin," added dietitian Kristen Carli.
According to her, astaxanthin also gives the fish its characteristic pink color.
At the same time, Whittington assured that "salmon is a good source of both lean protein and healthy fats—something that cannot be said about many other foods."
Is Chicken a Healthy Source of Protein?
Chicken is also an excellent source of protein; however, its exact nutritional composition depends on the part of the bird. The leanest option is skinless chicken breast, Whittington assured.
"This is a great choice if you want to increase your protein intake without adding extra calories or fat," the dietitian added.
Carli agreed, emphasizing that chicken breast has a high protein-to-calorie ratio, making it ideal for muscle growth and weight management.
"Compared to salmon, chicken contains less fat and minimal omega-3 fatty acids, but it provides a significant amount of niacin, vitamin B6, phosphorus, and selenium," the dietitian emphasized.
Which Protein Source is Better?
Although both sources contain a lot of protein, salmon still takes the top spot. According to Whittington, this is because it contains more nutrients than chicken. Carli added that salmon has a richer nutritional profile than just protein, as it is rich in heart-healthy fats and micronutrients.
So if you are choosing between salmon and chicken, and nutrition is a priority for you, there are several factors to consider.
"If you want to support heart health or reduce inflammation, eat salmon a few times a week. However, if you are looking for a lean option that can easily be added to dishes, chicken breast is an excellent choice," noted Whittington.
In that case, it is also worth considering your culinary needs and preferences, as this also matters.
"For example, if you want to use citrus and herbs, salmon is a great choice as it pairs well with these ingredients," added Whittington.
Additionally, salmon is perfect for Mediterranean dishes. However, if you need something more versatile for various dishes, chicken and its mild flavor can be an excellent choice.
"Ultimately, variety is key. Eating both salmon and chicken along with plant-based proteins will help you get a wide range of nutrients your body needs," the dietitian assured.
