Salmon vs Brown Rice: 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?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 208), more fiber (1.8g vs 0g), less sodium (5mg vs 75mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Salmon
25g
More Fiber
Brown Rice
1.8g
Less Sugar
Salmon
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Salmon | Brown Rice | Difference |
|---|---|---|---|
| Calories | 208kcal | 111kcal✓ | +97.0kcal |
| Protein | 25g✓ | 2.6g | +22.4g |
| Carbohydrates | 0g✓ | 23g | -23.0g |
| Fat | 13g | 0.9g✓ | +12.1g |
| Fiber | 0g | 1.8g✓ | -1.8g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 75mg | 5mg✓ | +70.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Salmon
Brown Rice
Diet Compatibility
Salmon
Brown Rice
When to Choose Salmon
- ✓Higher in protein (25g vs 2.6g)
- ✓Lower in carbs (0g vs 23g)
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Brown Rice
- ✓Lower in calories (111 vs 208)
- ✓More fiber (1.8g vs 0g)
- ✓Lower sodium (5mg vs 75mg)
Common Uses
Salmon vs Brown Rice: Nutritional Analysis
Salmon is more calorie-dense at 208 calories per 100g compared to 111 for Brown Rice, a difference of 97 calories. On the protein front, Salmon delivers more with 25g per 100g versus 2.6g, 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 Salmon and Brown Rice tell different nutritional stories. Salmon provides 0g of carbohydrates, 13g of fat, and 0g of fiber per 100g, while Brown Rice contains 23g carbs, 0.9g fat, and 1.8g fiber. The higher fiber content in Brown Rice supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 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: Brown Rice offers more fiber (1.8g/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, Salmon or Brown Rice?
Salmon has more calories with 208 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 97 calories per 100g serving.
Is Salmon healthier than Brown Rice?
Based on our nutritional analysis, Brown Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brown Rice has 111 calories, 2.6g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Salmon and Brown Rice?
Salmon has more protein with 25g per 100g, compared to Brown Rice with 2.6g. Salmon provides 22.4g more protein per 100g serving.
Which is better for weight loss, Salmon or Brown Rice?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 208 calories in Salmon. Brown Rice also offers 1.8g of fiber per 100g, which helps you feel fuller longer.
Does Salmon or Brown Rice have fewer carbs?
Salmon has fewer carbs with 0g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Salmon is the better option with 23.0g 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.