Salmon or chicken: dietitians explain what is better for health.

According to ТСН: More about this was explained in the Today publication.

Similarity between salmon and chicken

Salmon and chicken have almost the same amount of protein. A serving (approximately 85 g) contains about 20–25 g of protein, whether it's salmon, chicken breast, or thighs.

"The main difference is in the fats," explains nutritionist Natalie Rizzo. Salmon has more fat, but it is mostly healthy unsaturated fats, including omega-3, which are found only in seafood and positively affect the function of the brain and heart.

Nutritional value of salmon

A serving of fresh wild salmon (85 g) contains:

• 133 calories;

• 23 g of protein;

• 5 g of fat.

Wild salmon has slightly more protein and omega-3 compared to farmed salmon.

Nutritional value of chicken

A serving of baked skinless chicken breast (85 g) contains:

• 126 calories;

• 25 g of protein;

• 3 g of fat.

Chicken breast is a lean and light source of protein. Dark meat (thighs) is also rich in protein but contains more fat and calories, making it juicier and richer in flavor.

A serving of baked chicken thighs (85 g) contains:

• 152 calories;

• 21 g of protein;

• 7 g of fat.

Dietitians note: nutritionally, dark and white chicken meat are very similar, so there is no need to be afraid of thighs.

Fats and health benefits

Fats are an important element of the diet, but not all fatty components are the same. Trans fats should be avoided, and saturated fats should be consumed with caution. Unsaturated fats, including omega-3 and omega-6, support heart and brain health, while monounsaturated fats are beneficial for cholesterol levels and the cardiovascular system.

Chicken breast is the leanest option: 3 g of fat per serving, less than 1 g of saturated fat. Salmon contains about 5 g of fat, mostly healthy, while chicken thighs contain 7 g, partially saturated.

Other beneficial nutrients

Salmon is one of the few foods rich in vitamin D, which most Ukrainians get insufficiently, especially in winter. It also contains B12 for the health of the nervous system and blood formation.

Chicken is also rich in minerals: iron, phosphorus, zinc, as well as B12 and choline, which are important for brain function, memory, and mood.

What to choose: salmon or chicken

Both products are excellent sources of protein and can be part of a healthy diet. Salmon and dark chicken meat contain more calories and fat, but most of these fats in salmon are heart- and brain-healthy.

If your goal is the maximum amount of protein for minimum calories, choose chicken breast. If the benefit of omega-3 and a richer taste is important—salmon or chicken thighs will also be an excellent choice.

Adults should consume at least two servings of fish per week, especially fatty fish like salmon. This is good for the heart, brain, and overall health.

Combining different protein sources helps obtain more nutrients and support health, not just muscle building.