Oatmeal 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?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Oatmeal has 389 calories while Salmon has 208 calories per 100g.
Quick Summary
Fewer Calories
Salmon
208 kcal
More Protein
Salmon
25g
More Fiber
Oatmeal
11g
Less Sugar
Oatmeal
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:
Oatmeal
Salmon
Diet Compatibility
Oatmeal
Salmon
When to Choose Oatmeal
- ✓More fiber (11g vs 0g)
- ✓Less sugar (0g vs 0g)
- ✓Lower sodium (2mg vs 75mg)
Common Uses
When to Choose Salmon
- ✓Lower in calories (208 vs 389)
- ✓Higher in protein (25g vs 17g)
- ✓Lower in carbs (0g vs 66g)
Common Uses
Oatmeal vs Salmon: Nutritional Analysis
Oatmeal is more calorie-dense at 389 calories per 100g compared to 208 for Salmon, a difference of 181 calories. On the protein front, Salmon delivers more with 25g per 100g versus 17g, 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 Oatmeal and Salmon tell different nutritional stories. Oatmeal provides 66g of carbohydrates, 7g of fat, and 11g of fiber per 100g, while Salmon contains 0g carbs, 13g fat, and 0g fiber. The higher fiber content in Oatmeal supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Salmon is the lower-calorie choice at 208 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: Oatmeal offers more fiber (11g/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, Oatmeal or Salmon?
Oatmeal has more calories with 389 kcal per 100g, compared to Salmon with 208 kcal. That's a difference of 181 calories per 100g serving.
Is Oatmeal healthier than Salmon?
Oatmeal and Salmon have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Oatmeal and Salmon?
Salmon has more protein with 25g per 100g, compared to Oatmeal with 17g. Salmon provides 8.0g more protein per 100g serving.
Which is better for weight loss, Oatmeal or Salmon?
For weight loss, Salmon is the better choice with only 208 calories per 100g compared to 389 calories in Oatmeal. Oatmeal also offers 11g of fiber per 100g, which helps you feel fuller longer.
Does Oatmeal or Salmon have fewer carbs?
Salmon has fewer carbs with 0g per 100g, compared to Oatmeal with 66g. If you're following a low-carb diet, Salmon is the better option with 66.0g 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.