Salmon vs shrimp
Side-by-side nutrition comparison per serving. See which fits your goals better.
Salmon and shrimp are both popular seafood proteins, but their macronutrient profiles are dramatically different. Salmon delivers 20.4g protein at 208 calories per 100g with 13.4g fat rich in omega-3s. Shrimp provides 24g protein at just 99 calories with barely any fat (0.28g). Shrimp is more than twice as calorie-efficient per gram of protein.
The omega-3 disparity is the key trade-off. Salmon is one of the best dietary sources of EPA and DHA, delivering roughly 2-3g per 150g serving. Shrimp contains omega-3s but in far smaller quantities. If your primary goal is omega-3 intake, salmon is irreplaceable. If your primary goal is maximum protein on minimum calories, shrimp wins handily.
Both seafood options provide selenium and iodine for thyroid health, but salmon adds substantial vitamin D — a nutrient most people are deficient in — while shrimp offers more zinc. Shrimp's astaxanthin (the compound giving it its pink color) is a powerful antioxidant with emerging evidence for skin health and exercise recovery.
Pro tip
Build a surf combination plate: 100g grilled salmon and 100g sauteed shrimp together deliver 44g protein for 307 calories with a full spectrum of seafood nutrients. Season both with the same garlic-herb butter for a cohesive dish that covers your omega-3 and lean protein needs simultaneously.
Quick Verdict
Best for weight loss
shrimp
Best for muscle gain
shrimp
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | shrimp: 100g (100g)
208
Salmon
99
shrimp
20.4g
Salmon
24g
shrimp
0g
Salmon
0.2g
shrimp
13.4g
Salmon
0.28g
shrimp
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
97%
shrimp
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| Nutrient | Salmon | shrimp |
|---|---|---|
| Calories | 208 | 99 |
| Protein | 20.4g | 24g |
| Carbs | 0g | 0.2g |
| Fat | 13.4g | 0.3g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 59mg | 111mg |
| Cholesterol | 55mg | 189mg |
| Saturated Fat | 3.05g | 0.06g |
| Potassium | 363mg | 259mg |
| Vitamin A | 58mcg | — |
| Vitamin C | 3.9mg | — |
| Calcium | 9mg | 70mg |
| Iron | 0.34mg | 0.51mg |
Which Should You Choose?
For weight loss
Choose shrimp. With 99 calories and 24g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose shrimp. shrimp delivers 24g protein per serving — 3.6g more than Salmon.
For low-carb diets
Choose Salmon with 0g carbs per serving.
Combining different seafood in the same meal maximizes the nutritional benefits of each. Sunn makes it easy to log multi-protein meals so you get credit for every gram of protein and gram of omega-3.
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Take the free quizCommon Questions
Is Salmon or shrimp better for weight loss?
For weight loss, shrimp is the better choice. Salmon has 208 calories and 20.4g protein per serving, while shrimp has 99 calories and 24g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or shrimp?
shrimp has more protein per serving. Salmon provides 20.4g and shrimp provides 24g of protein.
Can I eat both salmon and shrimp together?
Yes! Combining salmon and shrimp gives you 307 calories and 44.4g protein. This combination can work well as part of a balanced meal.