Salmon and chicken both show up on healthy plates for a reason. They are reliable sources of protein along with a mix of vitamins and minerals. Still, their strengths are not identical, so the better pick depends on what you are trying to support. If your focus is muscle building, heart health, or simply balancing your diet, it helps to know what each option brings.
Salmon stands out for its omega 3 fats, especially EPA and DHA, which are often linked with heart, brain, and eye support. Health.com notes that an 85 gram portion of farmed Atlantic salmon provides about 1.24 grams of DHA and 0.59 grams of EPA. Wild salmon typically contains a bit less omega 3, but it remains a strong source. The American Heart Association advises eating two servings of fatty fish per week, and salmon is one of the easiest ways to hit that target.
Chicken tends to win when protein density and lower fat are the priority. Both chicken and salmon are complete proteins, meaning they include all essential amino acids your body needs for normal function and muscle repair. A 100 gram serving of skinless, boneless chicken breast offers around 31 grams of protein and under 4 grams of total fat. It is also naturally low in saturated fat, which matters because cutting back on saturated fat can help avoid higher LDL cholesterol. Dark meat, such as thighs, can contain more saturated fat, so the cut you choose makes a difference.
Nutrient wise, both options contribute important B vitamins and key minerals. Salmon is richer in vitamin B12, which supports red blood cell formation, while chicken provides more niacin and vitamin B6, which help convert food into energy. Both contain selenium and phosphorus, nutrients tied to thyroid function, immune support, and bone and tooth health. Salmon typically delivers more selenium, around three quarters of the recommended daily value compared with about half from chicken.
There are a few extras that can tip the scale toward salmon. Unlike chicken, salmon is a meaningful source of vitamin D, which supports calcium absorption, bone health, and immune function. Wild salmon also contains astaxanthin, an antioxidant that gives it its pink color and may have anti inflammatory effects. Both foods contain choline for brain related functions, with salmon generally providing a bit more.
Which do you reach for most often, salmon or chicken, and what drives your choice? Share your go to pick and how you like to prepare it in the comments.
