Egg vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Salmon has more protein than Egg: 20.4g vs 12.6g per 100g.
Egg has fewer calories: 143 vs 208 per 100g (Salmon).
Quick Verdict
Best for weight loss
Egg
Best for muscle gain
Salmon
Best for low-carb
Salmon
Macro Comparison
Egg: 100g (100g) | Salmon: 100g (100g)
143
Egg
208
Salmon
12.6g
Egg
20.4g
Salmon
0.72g
Egg
0g
Salmon
9.51g
Egg
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
35%
Egg
39%
Salmon
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| Nutrient | Egg | Salmon |
|---|---|---|
| Calories | 143 | 208 |
| Protein | 12.6g | 20.4g |
| Carbs | 0.7g | 0g |
| Fat | 9.5g | 13.4g |
| Fiber | 0g | 0g |
| Sugar | 0.37g | 0g |
| Sodium | 142mg | 59mg |
| Cholesterol | 372mg | 55mg |
| Saturated Fat | 3.13g | 3.05g |
| Potassium | 138mg | 363mg |
| Vitamin A | 160mcg | 58mcg |
| Vitamin C | 0mg | 3.9mg |
| Calcium | 56mg | 9mg |
| Iron | 1.75mg | 0.34mg |
Which Should You Choose?
For weight loss
Choose Egg. With 143 calories and 12.6g 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 — 7.8g more than Egg.
For low-carb diets
Choose Salmon with 0g carbs per serving.
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Take the free quizCommon Questions
Is Egg or Salmon better for weight loss?
For weight loss, Egg is the better choice. Egg has 143 calories and 12.6g 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, Egg or Salmon?
Salmon has more protein per serving. Egg provides 12.6g and Salmon provides 20.4g of protein.
Can I eat both egg and salmon together?
Yes! Combining egg and salmon gives you 351 calories and 33g protein. This combination can work well as part of a balanced meal.