Chicken Thigh vs Salmon
Side-by-side macro comparison. Chicken Thigh vs Salmon per their standard serving sizes.
Macro Comparison Table
| Macro | Chicken Thigh | Salmon | Difference |
|---|---|---|---|
| Calories | 209 cal | 208 cal | 0% Chicken |
| Protein | 26g | 20g | +30% Chicken |
| Carbs | 0g | 0g | 0% Chicken |
| Fat | 11g | 13g | -15% Chicken |
Differences shown relative to Chicken Thigh. Positive = Chicken Thigh has more.
Quick Take
Chicken Thigh delivers 209 calories per serving with 26g protein, 0g carbs, and 11g fat. Salmon delivers 208 calories with 20g protein, 0g carbs, and 13g fat. The most meaningful difference: they're within 1 calories per serving, so calorie load is essentially equivalent. For protein density per calorie, Chicken Thigh wins at 50% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Salmon gives you 1 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Chicken Thigh delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chicken Thigh brings 209 calories — useful when you're chasing a surplus and struggling to eat enough. Chicken Thigh delivers 26g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Chicken Thigh and Salmon are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Thigh or Salmon?
Chicken Thigh has more protein: 26g vs 20g per serving. That's a difference of 6g.
Which has fewer calories, Chicken Thigh or Salmon?
Salmon has 208 calories per serving vs 209 calories in Chicken Thigh — a difference of 1 calories.
Is Chicken Thigh or Salmon better for keto?
Salmon is the better keto choice at 0g carbs per serving vs 0g carbs in Chicken Thigh.
Is Chicken Thigh or Salmon better for weight loss?
For weight loss, Salmon gives you more calorie flexibility (1 cal less per serving). For preserving muscle during a deficit, Chicken Thigh delivers more protein per calorie. Most people on cuts benefit from Chicken Thigh.
Which Is Better for Your Goal?
🔥 Weight Loss
Chicken Thigh
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Thigh
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Chicken Thigh and Salmon stack up:
Full Chicken Thigh guide • Full Salmon guide • All comparisons