Salmon vs Lentils
Side-by-side nutrition comparison per serving. See which fits your goals better.
Salmon versus lentils is the quintessential animal-versus-plant protein matchup, and the nutritional profiles could not be more different. Salmon provides 20.4g protein per 100g at 208 calories, loaded with 13.4g of omega-3-rich fat. Lentils deliver 9.02g protein per 100g at just 114 calories, with almost no fat (0.38g) but an impressive 7.9g fiber.
Calorie for calorie, lentils actually hold their own: if you eat 200 calories worth of each, salmon gives you about 19.6g protein while lentils provide roughly 15.8g. The gap narrows more than expected. What lentils lack in omega-3s they make up for with iron, folate, and prebiotic fiber that feeds beneficial gut bacteria.
The practical reality is that these two foods solve different problems. Salmon is your omega-3 and vitamin D delivery system. Lentils are your budget-friendly, shelf-stable protein and fiber source. Most nutrition-conscious people benefit enormously from eating both regularly rather than choosing sides.
Pro tip
Make a lentil and smoked salmon bowl: cook green lentils until al dente, top with flaked hot-smoked salmon, a squeeze of lemon, capers, and fresh dill. You get the best of both worlds — omega-3s, fiber, and around 35g protein per serving.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Salmon
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | Lentils: 100g (100g)
208
Salmon
114
Lentils
20.4g
Salmon
9.02g
Lentils
0g
Salmon
19.5g
Lentils
13.4g
Salmon
0.38g
Lentils
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
32%
Lentils
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| Nutrient | Salmon | Lentils |
|---|---|---|
| Calories | 208 | 114 |
| Protein | 20.4g | 9g |
| Carbs | 0g | 19.5g |
| Fat | 13.4g | 0.4g |
| Fiber | 0g | 7.9g |
| Sugar | 0g | 1.8g |
| Sodium | 59mg | 238mg |
| Cholesterol | 55mg | 0mg |
| Saturated Fat | 3.05g | 0.05g |
| Potassium | 363mg | 369mg |
| Vitamin A | 58mcg | 0mcg |
| Vitamin C | 3.9mg | 1.5mg |
| Calcium | 9mg | 19mg |
| Iron | 0.34mg | 3.33mg |
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.
Combining plant and animal proteins throughout the week is one of the most effective nutrition strategies. Sunn tracks your protein sources so you can make sure you are getting variety, not just volume.
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Take the free quizCommon Questions
Is Salmon or Lentils better for weight loss?
For weight loss, Lentils is the better choice. Salmon has 208 calories and 20.4g protein per serving, while Lentils has 114 calories and 9.02g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or Lentils?
Salmon has more protein per serving. Salmon provides 20.4g and Lentils provides 9.02g of protein.
Can I eat both salmon and lentils together?
Yes! Combining salmon and lentils gives you 322 calories and 29.419999999999998g protein. This combination can work well as part of a balanced meal.