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Home > Nutrition > Reasons Why Salmon Is Healthier Than Chicken

Reasons Why Salmon Is Healthier Than Chicken

July 26, 2023
6 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Salmon Versus Chicken: Nutritive Value
  • Reasons Salmon Is Healthier Than Chicken
  • How Is Chicken Different From Salmon?
  • Precautions to Consider
  • Practical Takeaways

Chicken and salmon are important sources of protein for a nonvegetarian person. Chicken is a poultry food, whereas salmon belongs to the category of seafood. Despite differences in classification, they both offer a variety of health benefits and nutrients.

salmon vs chicken: which is healthier?
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Generally chicken (meat only) is a low-calorie and low-fat nonvegetarian option, with a 100 g serving providing 111 calories and 2.7 g of fat. (1)

The same serving of salmon provides 117 calories and 4.3 g of fat. (2) However, salmon contains more overall nutrients such as vitamins B12, B6, D, selenium, and copper, making salmon a healthier choice than chicken.

Salmon Versus Chicken: Nutritive Value

As discussed above, 100 g of chicken meat contains 111 calories, 20 g of protein, 2.7 g of fat, and 22% of the daily requirement of cholesterol. (1)

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It also provides these nutrients: (1)

  • 10% of the daily requirement of vitamin B2
  • 49% of the daily requirement of vitamin B3
  • 21% of the daily requirement of vitamin B5
  • 25% of the daily requirement of vitamin B6
  • 15% of the daily requirement of vitamin B12
  • 31% of the daily requirement of selenium
  • 16% of the daily requirement of phosphorus
  • 11% of the daily requirement of zinc
  • 6% of the daily requirements of copper and iron
  • 6% of the daily requirements of iron

On the other hand, 100 g of salmon contains 117 calories, 18 g of protein, 4.3 g of fat, and 8% of the daily requirement of cholesterol. (2)

It also provides these nutrients: (2)

  • 8% of the daily requirement of vitamin B2
  • 30% of the daily requirement of vitamin B3
  • 16% of the daily requirement of vitamin B6
  • 136% of the daily requirement of vitamin B12
  • 86% of the daily requirement of vitamin D
  • 56% of the daily requirement of selenium
  • 13% of the daily requirement of phosphorus
  • 3% of the daily requirement of zinc
  • 26% of the daily requirement of copper
  • 5% of the daily requirement of iron

Moreover, because salmon is seafood, it contains 29% of the daily requirement of sodium as compared to 3% in chicken. (1)(2)

Reasons Salmon Is Healthier Than Chicken

While including both chicken and salmon as part of the regular diet can offer health benefits, salmon can be healthier in the following ways.

reasons why salmon is healthier than chicken

1. Is more effective for weight loss

Protein is an important nutrient that plays a crucial role in weight management. Multiple studies have emerged that outline the role of consuming adequate protein as part of the daily diet to prevent weight gain and even bring about weight loss. (3)

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Although the recommended daily intake is 0.8 g/kg body weight, (4) studies have identified consuming more protein than the recommended intake (up to 50% of the total calories) was more effective in reducing weight. (3)

Poultry meat such as chicken not only contributes to the overall quality of the diet but also provides high amounts of protein, which can be useful for reducing weight. (5)

However, in a study done on seafood consumption and weight loss, salmon was found most effective in reducing weight as well as inflammation, which can cause diseases in the human body. (6)

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2. Is a great way to manage diabetes

People with diabetes benefit from consuming a high-protein diet. Studies have found participants who consumed 23%–32% of total calories from protein reported better blood glucose control. (7)

In diabetes, an elevated blood sugar level can lead to diabetic complications and damage to organs such as the eyes, nerves, kidneys, and blood vessels. (8)

For this reason, including salmon as part of a diabetic diet can be beneficial.

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3. Has a protective effect on the heart

Compared to processed meat and red meat, poultry meat such as chicken is not likely to raise the risk of developing heart diseases. In fact, the consumption of poultry as a substitute for red or processed meat lowers the risk of coronary heart disease, strokes, and other heart diseases. (9)

However, when it comes to protecting heart health, a large population study observed consuming fish such as salmon to be more beneficial than chicken, owing to the omega-3 fatty acid content of this seafood. (10)

Omega-3 fatty acids are potent anti-inflammatory agents that can reduce triglyceride levels and the formation of cholesterol, lowers blood pressure, and strengthens blood vessels. (11)

How Is Chicken Different From Salmon?

Raw chicken is pale pink and turns completely white when cooked. The cuts of chicken most preferred include breast piece, which is devoid of bone, and thigh and leg pieces, which are slightly darker than breast pieces. (12)

Raw salmon is pinkish-red, and its color plays a major role in its marketability. Salmon loses its color when cooked, but unlike chicken, it is also eaten raw in sashimi and poke bowls. (13)

Both can be cooked by grilling, roasting, or baking.

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Precautions to Consider

Salmon is popularly consumed raw, but this mode of consumption poses certain health risks. The contaminants found in raw salmon can add up to more than the tolerable amounts, leading to health risks.

Studies have found eating raw salmon causes intestinal parasites, which can cause symptoms such as diarrhea. (14)(15) In addition, raw salmon can also be a vehicle for mercury, which is a heavy metal and poses health risks to humans. (16)

Raw chicken, on the other hand, is a source of pathogenic bacteria such as Salmonella and E. coli. (17) It is recommended to cook chicken well before eating to prevent illnesses from these bacteria.

Recently, the Food and Drug Administration has passed recommendations asking consumers to avoid washing well-cleaned raw chicken as it can cause the bacteria to disperse and settle onto other surfaces of the kitchen such as sinks, countertops, utensils, etc. This “splashing” can contaminate other sources of food prepared in the same space, especially if they are eaten raw such as salads. (18)

Practical Takeaways

practical takeaways regarding chicken vs salmon
  • Chicken is poultry meat, whereas salmon is seafood.
  • Chicken is lower in calories and fat than salmon, but salmon has a higher nutrient profile when it comes to vitamin B12, selenium, and vitamin D, which is lacking in chicken.
  • Both chicken and salmon contribute protein to the diet, which is beneficial for reducing weight, managing blood sugar levels, and lowering the risk of heart disease.
  • Both chicken and salmon should be cooked well as eating them raw can lead to infections by disease-causing bacteria.
References
  1. Chicken, raw, meat only, roasting. Chicken, raw, meat only, roasting nutrition facts and analysis. https://www.nutritionvalue.org/Chicken%2C_raw%2C_meat_only%2C_roasting_nutritional_value.html?size=100%2Bg.
  2. Salmon, smoked. Salmon, smoked nutrition facts and analysis. https://www.nutritionvalue.org/Salmon%2C_smoked_26137190_nutritional_value.html?size=100%2Bg.
  3. A; HTA. Are dietary proteins the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interentions with increased dietary protein. Nutrients. https://pubmed.ncbi.nlm.nih.gov/34579069/.
  4. Aloysius TA, Tillander V, Pedrelli M, Dankel SN, Berge RK, Bjørndal B. Plasma cholesterol- and body fat-lowering effects of chicken protein hydrolysate and oil in high-fat fed male wistar rats. Nutrients. December 16, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9785847/.
  5. Marangoni F, Corsello G, Cricelli C, et al. Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: An italian consensus document. Food & nutrition research. June 9, 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/.
  6. Ramel A; Martinez JA; Kiely M; Bandarra NM; Thorsdottir I; Effects of weight loss and seafood consumption on inflammation parameters in young, overweight and obese European men and women during 8 weeks of energy restriction. European journal of clinical nutrition. https://pubmed.ncbi.nlm.nih.gov/20551965/.
  7. Pfeiffer AFH, Pedersen E, Schwab U, et al. The effects of different quantities and qualities of protein intake in people with diabetes mellitus. Nutrients. January 30, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071151/.
  8. Hyperglycaemia (High Blood Sugar). NHS inform.  https://www.nhsinform.scot/illnesses-and-conditions/blood-and-lymph/hyperglycaemia-high-blood-sugar.
  9. L; PRVC. Association of poultry consumption with cardiovascular diseases and all-cause mortality: A systematic review and dose response meta-analysis of prospective cohort studies. Critical reviews in food science and nutrition. https://pubmed.ncbi.nlm.nih.gov/34542332/.
  10. Petermann-Rocha F; Parra-Soto S; Gray S; Anderson J; Welsh P; Gill J; Sattar N; Ho FK; Celis-Morales C; Pell JP; Vegetarians, fish, poultry, and meat-eaters: Who has higher risk of cardiovascular disease incidence and mortality? A prospective study from UK Biobank. European heart journal. https://pubmed.ncbi.nlm.nih.gov/33313747/.
  11. Bowen KJ, Harris WS, Kris-Etherton PM. Omega-3 fatty acids and cardiovascular disease: Are there benefits? Current treatment options in cardiovascular medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5067287/.
  12. Mir NA, Rafiq A, Kumar F, Singh V, Shukla V. Determinants of broiler chicken meat quality and factors affecting them: A Review. Journal of food science and technology. September 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5603000/.
  13. Vo TTM, Nguyen TV, Amoroso G, Ventura T, Elizur A. Deploying new generation sequencing for the study of flesh color depletion in Atlantic salmon (Salmo salar). BMC genomics. July 17, 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8285899/.
  14. Lehel J; Yaucat-Guendi R; Darnay L; Palotás P; Laczay P; Possible food safety hazards of ready-to-eat raw fish containing product (Sushi, sashimi). Critical reviews in food science and nutrition. https://pubmed.ncbi.nlm.nih.gov/32270692/.
  15. Arizono N, Yamada M, Nakamura-Uchiyama F, Ohnishi K. Diphyllobothriasis associated with eating raw Pacific Salmon. Emerging infectious diseases. June 2009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2727320/.
  16. Costa Fdo N; Korn MG; Brito GB; Ferlin S; Fostier AH; Preliminary results of mercury levels in raw and cooked seafood and their public health impact. Food chemistry. https://pubmed.ncbi.nlm.nih.gov/26304418/.
  17. Morton VK, Kearney A, Coleman S, et al. Outbreaks of salmonella illness associated with frozen raw breaded chicken products in Canada, 2015-2019. Epidemiology and infection. August 22, 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6805751/.
  18. Carmody CD; Mueller RC; Grodner BM; Chlumsky O; Wilking JN; McCalla SG; Chickensplash! exploring the health concerns of washing raw chicken. Physics of fluids (Woodbury, N.Y. : 1994). https://pubmed.ncbi.nlm.nih.gov/35392485/.
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