Turkey vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Turkey breast and salmon are both premium proteins, but they solve fundamentally different nutritional problems. Turkey breast is the ultimate lean protein: 23.7g protein per 100g at only 114 calories with a mere 1.48g fat. Salmon delivers 20.4g protein at 208 calories, nearly doubling the calories primarily because of its 13.4g of health-promoting fat.
If you are in a caloric deficit and chasing maximum protein per calorie, turkey breast wins decisively — it delivers 20.8g protein per 100 calories compared to salmon's 9.8g. But that fat in salmon is not empty calories. EPA and DHA omega-3 fatty acids reduce inflammation, support brain function, and improve cardiovascular markers in ways that ultra-lean turkey simply cannot.
The smart approach treats these as complementary rather than competitive. Turkey breast dominates your cutting-phase meals where every calorie counts, while salmon earns its place two to three times weekly as your essential fatty acid delivery system.
Pro tip
Ground turkey breast makes an excellent salmon burger alternative on high-protein days. Mix it with breadcrumbs, egg, and Old Bay seasoning, then pan-sear. On omega-3 days, swap in actual salmon burgers made from canned salmon for a fraction of the cost of fresh fillets.
Quick Verdict
Best for weight loss
Turkey
Best for muscle gain
Turkey
Best for low-carb
Salmon
Macro Comparison
Turkey: 100g (100g) | Salmon: 100g (100g)
114
Turkey
208
Salmon
23.7g
Turkey
20.4g
Salmon
0.14g
Turkey
0g
Salmon
1.48g
Turkey
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
83%
Turkey
39%
Salmon
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| Nutrient | Turkey | Salmon |
|---|---|---|
| Calories | 114 | 208 |
| Protein | 23.7g | 20.4g |
| Carbs | 0.1g | 0g |
| Fat | 1.5g | 13.4g |
| Fiber | 0g | 0g |
| Sugar | 0.05g | 0g |
| Sodium | 113mg | 59mg |
| Cholesterol | 57mg | 55mg |
| Saturated Fat | 0.29g | 3.05g |
| Potassium | 242mg | 363mg |
| Vitamin A | 6mcg | 58mcg |
| Vitamin C | 0mg | 3.9mg |
| Calcium | 11mg | 9mg |
| Iron | 0.73mg | 0.34mg |
Which Should You Choose?
For weight loss
Choose Turkey. With 114 calories and 23.7g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Turkey. Turkey delivers 23.7g protein per serving — 3.3g more than Salmon.
For low-carb diets
Choose Salmon with 0g carbs per serving.
Strategically rotating lean and fatty proteins throughout the week is one of the most impactful habits for body composition. Sunn tracks your protein and fat balance day by day so you can see if your rotation is working.
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Take the free quizCommon Questions
Is Turkey or Salmon better for weight loss?
For weight loss, Turkey is the better choice. Turkey has 114 calories and 23.7g protein per serving, while Salmon has 208 calories and 20.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Turkey or Salmon?
Turkey has more protein per serving. Turkey provides 23.7g and Salmon provides 20.4g of protein.
Can I eat both turkey and salmon together?
Yes! Combining turkey and salmon gives you 322 calories and 44.099999999999994g protein. This combination can work well as part of a balanced meal.