Chicken Thigh vs Salmon

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Chicken Thigh

Best for muscle gain

Salmon

Best for low-carb

Chicken Thigh

Macro Comparison

Chicken Thigh: 100g (100g)  |  Salmon: 100g (100g)

CaloriesLower is better for weight loss

119

Chicken Thigh

vs

208

Salmon

ProteinHigher supports muscle growth

19.65g

Chicken Thigh

vs

20.4g

Salmon

CarbsLower for low-carb diets

0g

Chicken Thigh

vs

0g

Salmon

FatLower for calorie control

3.91g

Chicken Thigh

vs

13.4g

Salmon

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

66%

Chicken Thigh

39%

Salmon

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Per 100g Comparison

NutrientChicken ThighSalmon
Calories119208
Protein19.6g20.4g
Carbs0g0g
Fat3.9g13.4g
Fiber0g0g
Sugar0g0g
Sodium82mg59mg
Cholesterol94mg55mg
Saturated Fat0.97g3.05g
Potassium264mg363mg
Vitamin A8mcg58mcg
Vitamin C0mg3.9mg
Calcium8mg9mg
Iron0.75mg0.34mg

Which Should You Choose?

For weight loss

Choose Chicken Thigh. With 119 calories and 19.65g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Salmon. Salmon delivers 20.4g protein per serving — 0.8g more than Chicken Thigh.

For low-carb diets

Choose Chicken Thigh with 0g carbs per serving.

Full Chicken Thigh nutrition facts →Full Salmon nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Chicken Thigh or Salmon better for weight loss?

For weight loss, Chicken Thigh is the better choice. Chicken Thigh has 119 calories and 19.65g protein per serving, while Salmon has 208 calories and 20.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Chicken Thigh or Salmon?

Salmon has more protein per serving. Chicken Thigh provides 19.65g and Salmon provides 20.4g of protein.

Can I eat both chicken thigh and salmon together?

Yes! Combining chicken thigh and salmon gives you 327 calories and 40.05g protein. This combination can work well as part of a balanced meal.

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