Lentils vs Salmon

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

Quick Verdict

Best for weight loss

Lentils

Best for muscle gain

Salmon

Best for low-carb

Salmon

Macro Comparison

Lentils: 100g (100g)  |  Salmon: 100g (100g)

CaloriesLower is better for weight loss

114

Lentils

vs

208

Salmon

ProteinHigher supports muscle growth

9.02g

Lentils

vs

20.4g

Salmon

CarbsLower for low-carb diets

19.5g

Lentils

vs

0g

Salmon

FatLower for calorie control

0.38g

Lentils

vs

13.4g

Salmon

Protein Efficiency

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

32%

Lentils

39%

Salmon

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Per 100g Comparison

NutrientLentilsSalmon
Calories114208
Protein9g20.4g
Carbs19.5g0g
Fat0.4g13.4g
Fiber7.9g0g
Sugar1.8g0g
Sodium238mg59mg
Cholesterol0mg55mg
Saturated Fat0.05g3.05g
Potassium369mg363mg
Vitamin A0mcg58mcg
Vitamin C1.5mg3.9mg
Calcium19mg9mg
Iron3.33mg0.34mg

Which Should You Choose?

For weight loss

Choose Lentils. With 114 calories and 9.02g 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 — 11.4g more than Lentils.

For low-carb diets

Choose Salmon with 0g carbs per serving.

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

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Common Questions

Is Lentils or Salmon better for weight loss?

For weight loss, Lentils is the better choice. Lentils has 114 calories and 9.02g 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, Lentils or Salmon?

Salmon has more protein per serving. Lentils provides 9.02g and Salmon provides 20.4g of protein.

Can I eat both lentils and salmon together?

Yes! Combining lentils and salmon gives you 322 calories and 29.419999999999998g protein. This combination can work well as part of a balanced meal.

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