Salmon vs Chicken Thigh
Side-by-side nutrition comparison per serving. See which fits your goals better.
Salmon and chicken thigh are both moderately fatty proteins that deliver flavor alongside nutrition. Salmon provides 20.4g protein at 208 calories per 100g with 13.4g fat rich in omega-3s. Chicken thigh delivers 19.65g protein at 119 calories with 3.91g fat (skinless). The calorie difference is substantial — chicken thigh is 43 percent fewer calories.
The fat quality comparison is decisive. Salmon's fat is predominantly omega-3 polyunsaturated — actively health-promoting. Chicken thigh's fat is a mix of monounsaturated and saturated — not harmful in moderate amounts but not conferring the same cardiovascular benefits. Per dollar spent on fat calories, salmon delivers far more nutritional value.
Chicken thigh wins on cost, versatility, and cooking forgiveness. Its moderate fat content means it stays moist even when slightly overcooked, making it more forgiving than chicken breast for weeknight cooking. Salmon requires more precision — it goes from perfectly cooked to overdone in a narrow window. For everyday meals, chicken thigh is the practical choice; salmon earns its premium price through omega-3 delivery.
Pro tip
Marinate chicken thighs in a mixture of olive oil, lemon, garlic, and oregano for at least 30 minutes, then grill or roast at 220 degrees Celsius for 20 minutes. The marinade adds monounsaturated fat from olive oil, partially bridging the healthy-fat gap between chicken thigh and salmon.
Quick Verdict
Best for weight loss
Chicken Thigh
Best for muscle gain
Salmon
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | Chicken Thigh: 100g (100g)
208
Salmon
119
Chicken Thigh
20.4g
Salmon
19.65g
Chicken Thigh
0g
Salmon
0g
Chicken Thigh
13.4g
Salmon
3.91g
Chicken Thigh
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
66%
Chicken Thigh
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| Nutrient | Salmon | Chicken Thigh |
|---|---|---|
| Calories | 208 | 119 |
| Protein | 20.4g | 19.6g |
| Carbs | 0g | 0g |
| Fat | 13.4g | 3.9g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 59mg | 82mg |
| Cholesterol | 55mg | 94mg |
| Saturated Fat | 3.05g | 0.97g |
| Potassium | 363mg | 264mg |
| Vitamin A | 58mcg | 8mcg |
| Vitamin C | 3.9mg | 0mg |
| Calcium | 9mg | 8mg |
| Iron | 0.34mg | 0.75mg |
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 Salmon with 0g carbs per serving.
Understanding which proteins deliver health-promoting fats versus neutral fats helps you make strategic choices. Sunn tracks your fat sources so you can ensure your diet includes enough omega-3-rich foods alongside your everyday proteins.
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Take the free quizCommon Questions
Is Salmon or Chicken Thigh better for weight loss?
For weight loss, Chicken Thigh is the better choice. Salmon has 208 calories and 20.4g protein per serving, while Chicken Thigh has 119 calories and 19.65g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or Chicken Thigh?
Salmon has more protein per serving. Salmon provides 20.4g and Chicken Thigh provides 19.65g of protein.
Can I eat both salmon and chicken thigh together?
Yes! Combining salmon and chicken thigh gives you 327 calories and 40.05g protein. This combination can work well as part of a balanced meal.