Salmon vs Turkey Breast: 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?
Turkey Breast is generally healthier
Turkey Breast comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (135 vs 208), more protein (30g vs 25g), less sodium (59mg vs 75mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Turkey Breast
135 kcal
More Protein
Turkey Breast
30g
More Fiber
Salmon
0g
Less Sugar
Salmon
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Salmon | Turkey Breast | Difference |
|---|---|---|---|
| Calories | 208kcal | 135kcal✓ | +73.0kcal |
| Protein | 25g | 30g✓ | -5.0g |
| Carbohydrates | 0g | 0g | 0.0g |
| Fat | 13g | 1.7g✓ | +11.3g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 75mg | 59mg✓ | +16.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Salmon
Turkey Breast
Diet Compatibility
Salmon
Turkey Breast
When to Choose Salmon
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 0g)
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Turkey Breast
- ✓Lower in calories (135 vs 208)
- ✓Higher in protein (30g vs 25g)
- ✓Lower sodium (59mg vs 75mg)
Common Uses
Salmon vs Turkey Breast: Nutritional Analysis
Salmon is more calorie-dense at 208 calories per 100g compared to 135 for Turkey Breast, a difference of 73 calories. On the protein front, Turkey Breast delivers more with 30g per 100g versus 25g, 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 Turkey Breast tell different nutritional stories. Salmon provides 0g of carbohydrates, 13g of fat, and 0g of fiber per 100g, while Turkey Breast contains 0g carbs, 1.7g fat, and 0g fiber.
Key Takeaways
- For weight management: Turkey Breast is the lower-calorie choice at 135 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Turkey Breast provides more protein (30g/100g), supporting muscle repair and growth.
- For sustained energy: Salmon 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, Salmon or Turkey Breast?
Salmon has more calories with 208 kcal per 100g, compared to Turkey Breast with 135 kcal. That's a difference of 73 calories per 100g serving.
Is Salmon healthier than Turkey Breast?
Based on our nutritional analysis, Turkey Breast is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Turkey Breast has 135 calories, 30g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Salmon and Turkey Breast?
Turkey Breast has more protein with 30g per 100g, compared to Salmon with 25g. Turkey Breast provides 5.0g more protein per 100g serving.
Which is better for weight loss, Salmon or Turkey Breast?
For weight loss, Turkey Breast is the better choice with only 135 calories per 100g compared to 208 calories in Salmon. Turkey Breast also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Salmon or Turkey Breast have fewer carbs?
Salmon and Turkey Breast have the same carbohydrate content at 0g per 100g.
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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.