Salmon vs Crab
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Crab
Best for muscle gain
Salmon
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | Crab: 100g (100g)
208
Salmon
83
Crab
20.4g
Salmon
17.9g
Crab
0g
Salmon
0g
Crab
13.4g
Salmon
0.74g
Crab
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
86%
Crab
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| Nutrient | Salmon | Crab |
|---|---|---|
| Calories | 208 | 83 |
| Protein | 20.4g | 17.9g |
| Carbs | 0g | 0g |
| Fat | 13.4g | 0.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 59mg | 395mg |
| Cholesterol | 55mg | 97mg |
| Saturated Fat | 3.05g | 0.2g |
| Potassium | 363mg | 259mg |
| Vitamin A | 58mcg | 1mcg |
| Vitamin C | 3.9mg | 3.3mg |
| Calcium | 9mg | 91mg |
| Iron | 0.34mg | 0.5mg |
Which Should You Choose?
For weight loss
Choose Crab. With 83 calories and 17.9g 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 — 2.5g more than Crab.
For low-carb diets
Choose Salmon with 0g carbs per serving.
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Take the free quizCommon Questions
Is Salmon or Crab better for weight loss?
For weight loss, Crab is the better choice. Salmon has 208 calories and 20.4g protein per serving, while Crab has 83 calories and 17.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or Crab?
Salmon has more protein per serving. Salmon provides 20.4g and Crab provides 17.9g of protein.
Can I eat both salmon and crab together?
Yes! Combining salmon and crab gives you 291 calories and 38.3g protein. This combination can work well as part of a balanced meal.