Egg vs Salmon: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Salmon is generally healthier
Salmon comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (25g vs 13g), less sugar (0g vs 1.1g), less sodium (75mg vs 124mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Egg
155 kcal
More Protein
Salmon
25g
More Fiber
Egg
0g
Less Sugar
Salmon
0g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Egg
Salmon
Diet Compatibility
Egg
Salmon
When to Choose Egg
- ✓Lower in calories (155 vs 208)
- ✓More fiber (0g vs 0g)
Common Uses
When to Choose Salmon
- ✓Higher in protein (25g vs 13g)
- ✓Lower in carbs (0g vs 1.1g)
- ✓Less sugar (0g vs 1.1g)
- ✓Lower sodium (75mg vs 124mg)
Common Uses
Egg vs Salmon: Nutritional Analysis
Salmon is more calorie-dense at 208 calories per 100g compared to 155 for Egg, a difference of 53 calories. On the protein front, Salmon delivers more with 25g per 100g versus 13g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Egg and Salmon tell different nutritional stories. Egg provides 1.1g of carbohydrates, 11g of fat, and 0g of fiber per 100g, while Salmon contains 0g carbs, 13g fat, and 0g fiber. Sugar content also differs: Egg contains 1.1g while Salmon has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Egg is the lower-calorie choice at 155 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Salmon provides more protein (25g/100g), supporting muscle repair and growth.
- For sustained energy: Egg offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Egg or Salmon?
Salmon has more calories with 208 kcal per 100g, compared to Egg with 155 kcal. That's a difference of 53 calories per 100g serving.
Is Egg healthier than Salmon?
Based on our nutritional analysis, Salmon is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Salmon has 208 calories, 25g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Egg and Salmon?
Salmon has more protein with 25g per 100g, compared to Egg with 13g. Salmon provides 12.0g more protein per 100g serving.
Which is better for weight loss, Egg or Salmon?
For weight loss, Egg is the better choice with only 155 calories per 100g compared to 208 calories in Salmon. Salmon also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Egg or Salmon have fewer carbs?
Salmon has fewer carbs with 0g per 100g, compared to Egg with 1.1g. If you're following a low-carb diet, Salmon is the better option with 1.1g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.