Salmon vs Beef, grass-fed, ground
Side-by-side nutrition comparison per serving. See which fits your goals better.
Salmon and ground beef deliver similar macros with vastly different fat quality and health implications. Salmon provides 20.4g protein at 208 calories per 100g with 13.4g omega-3-rich fat. Ground beef (85% lean) delivers 19.4g protein at 198 calories with 12.7g predominantly saturated fat. Nearly identical calories and protein, yet the health impact of each protein diverges sharply.
Salmon's omega-3 fatty acids — EPA and DHA specifically — reduce inflammation, improve cardiovascular markers, and support brain function with robust clinical evidence. Ground beef's saturated fat, consumed in excess, is associated with increased LDL cholesterol and cardiovascular risk. The fat calories in salmon actively promote health; the fat calories in beef are health-neutral at best.
Ground beef brings superior heme iron, zinc, and B12 — red meat micronutrients that salmon provides in lower quantities. These are genuinely important for energy, immunity, and red blood cell production. The practical recommendation is not elimination but balance: salmon two to three times per week for omega-3s, ground beef once to twice for iron and zinc. This rotation captures both foods' benefits while managing cardiovascular risk.
Pro tip
Keep canned salmon in the pantry as a ground-beef alternative for nights when fresh fish is not available. Mix canned salmon with breadcrumbs, egg, and seasoning for salmon patties that cook in 8 minutes and satisfy the same 'hearty dinner' craving as beef burgers.
Quick Verdict
Best for weight loss
Beef, grass-fed, ground
Best for muscle gain
Salmon
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | Beef, grass-fed, ground: 100g (100g)
208
Salmon
198
Beef, grass-fed, ground
20.4g
Salmon
19.4g
Beef, grass-fed, ground
0g
Salmon
0g
Beef, grass-fed, ground
13.4g
Salmon
12.7g
Beef, grass-fed, ground
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
39%
Beef, grass-fed, ground
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| Nutrient | Salmon | Beef, grass-fed, ground |
|---|---|---|
| Calories | 208 | 198 |
| Protein | 20.4g | 19.4g |
| Carbs | 0g | 0g |
| Fat | 13.4g | 12.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 59mg | 68mg |
| Cholesterol | 55mg | 62mg |
| Saturated Fat | 3.05g | 5.34g |
| Potassium | 363mg | 289mg |
| Vitamin A | 58mcg | 0mcg |
| Vitamin C | 3.9mg | 0mg |
| Calcium | 9mg | 12mg |
| Iron | 0.34mg | 1.99mg |
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 Salmon with 0g carbs per serving.
The animal protein you choose affects your heart health markers as much as the amount you eat. Sunn tracks your protein source balance across the week so you can ensure fatty fish and red meat are in the right proportions.
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Take the free quizCommon Questions
Is Salmon or Beef, grass-fed, ground better for weight loss?
For weight loss, Beef, grass-fed, ground is the better choice. Salmon has 208 calories and 20.4g protein per serving, while Beef, grass-fed, ground has 198 calories and 19.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or Beef, grass-fed, ground?
Salmon has more protein per serving. Salmon provides 20.4g and Beef, grass-fed, ground provides 19.4g of protein.
Can I eat both salmon and beef, grass-fed, ground together?
Yes! Combining salmon and beef, grass-fed, ground gives you 406 calories and 39.8g protein. This combination can work well as part of a balanced meal.