Beef, grass-fed, ground vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Ground beef and salmon are both nutrient-dense proteins, but their fat profiles tell very different health stories. Ground beef (85 percent lean) delivers 198 calories per 100g with 19.4g protein and 12.7g fat — predominantly saturated. Salmon provides 208 calories with 20.4g protein and 13.4g fat — predominantly omega-3 polyunsaturated. Similar calories and fat grams, vastly different health impacts.
Ground beef's saturated fat has been linked to increased LDL cholesterol when consumed in excess, while salmon's omega-3 fats actively improve cardiovascular markers, reduce inflammation, and support brain function. The nutritional establishment is nearly unanimous: replacing some red meat servings with fatty fish is one of the most impactful dietary changes for heart health.
Ground beef does bring micronutrient advantages — substantially more heme iron, zinc, and B12 than salmon. These nutrients are critical for energy, immune function, and red blood cell production. The practical recommendation is not to eliminate ground beef but to balance it with fish: two to three salmon servings per week alongside one to two beef servings covers both sets of nutritional needs.
Pro tip
Make salmon burgers by mixing canned salmon with breadcrumbs, egg, diced onion, and Old Bay seasoning. Form into patties and pan-sear for 4 minutes per side. They satisfy the same burger craving as ground beef but deliver omega-3s instead of saturated fat.
Quick Verdict
Best for weight loss
Beef, grass-fed, ground
Best for muscle gain
Salmon
Best for low-carb
Beef, grass-fed, ground
Macro Comparison
Beef, grass-fed, ground: 100g (100g) | Salmon: 100g (100g)
198
Beef, grass-fed, ground
208
Salmon
19.4g
Beef, grass-fed, ground
20.4g
Salmon
0g
Beef, grass-fed, ground
0g
Salmon
12.7g
Beef, grass-fed, ground
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Beef, grass-fed, ground
39%
Salmon
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| Nutrient | Beef, grass-fed, ground | Salmon |
|---|---|---|
| Calories | 198 | 208 |
| Protein | 19.4g | 20.4g |
| Carbs | 0g | 0g |
| Fat | 12.7g | 13.4g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 68mg | 59mg |
| Cholesterol | 62mg | 55mg |
| Saturated Fat | 5.34g | 3.05g |
| Potassium | 289mg | 363mg |
| Vitamin A | 0mcg | 58mcg |
| Vitamin C | 0mg | 3.9mg |
| Calcium | 12mg | 9mg |
| Iron | 1.99mg | 0.34mg |
Which Should You Choose?
For weight loss
Choose Beef, grass-fed, ground. With 198 calories and 19.4g 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 — 1g more than Beef, grass-fed, ground.
For low-carb diets
Choose Beef, grass-fed, ground with 0g carbs per serving.
Balancing red meat and fish throughout the week is one of the highest-impact nutrition habits. Sunn tracks your protein source variety so you can ensure you are getting both iron-rich red meat and omega-3-rich fish.
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Take the free quizCommon Questions
Is Beef, grass-fed, ground or Salmon better for weight loss?
For weight loss, Beef, grass-fed, ground is the better choice. Beef, grass-fed, ground has 198 calories and 19.4g 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, Beef, grass-fed, ground or Salmon?
Salmon has more protein per serving. Beef, grass-fed, ground provides 19.4g and Salmon provides 20.4g of protein.
Can I eat both beef, grass-fed, ground and salmon together?
Yes! Combining beef, grass-fed, ground and salmon gives you 406 calories and 39.8g protein. This combination can work well as part of a balanced meal.