Chicken Vs Beef vs Salmon
Side-by-side macro comparison. Chicken Vs Beef vs Salmon per their standard serving sizes.
Chicken Vs Beef
per 100g cooked, boneless, skinless
Macro Comparison Table
| Macro | Chicken Vs Beef | Salmon | Difference |
|---|---|---|---|
| Calories | 165 cal | 208 cal | -21% Chicken |
| Protein | 31g | 20g | +55% Chicken |
| Carbs | 0g | 0g | 0% Chicken |
| Fat | 3.6g | 13g | -72% Chicken |
Differences shown relative to Chicken Vs Beef. Positive = Chicken Vs Beef has more.
Quick Take
Chicken Vs Beef delivers 165 calories per serving with 31g protein, 0g carbs, and 3.6g fat. Salmon delivers 208 calories with 20g protein, 0g carbs, and 13g fat. The most meaningful difference: Chicken Vs Beef saves 43 calories per serving — meaningful over a week of meals. For protein density per calorie, Chicken Vs Beef wins at 75% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Chicken Vs Beef gives you 43 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 Vs Beef delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Salmon brings 208 calories — useful when you're chasing a surplus and struggling to eat enough. Chicken Vs Beef delivers 31g 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 Vs Beef and Salmon are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Vs Beef or Salmon?
Chicken Vs Beef has more protein: 31g vs 20g per serving. That's a difference of 11g.
Which has fewer calories, Chicken Vs Beef or Salmon?
Chicken Vs Beef has 165 calories per serving vs 208 calories in Salmon — a difference of 43 calories.
Is Chicken Vs Beef or Salmon better for keto?
Salmon is the better keto choice at 0g carbs per serving vs 0g carbs in Chicken Vs Beef.
Is Chicken Vs Beef or Salmon better for weight loss?
For weight loss, Chicken Vs Beef gives you more calorie flexibility (43 cal less per serving). For preserving muscle during a deficit, Chicken Vs Beef delivers more protein per calorie. Most people on cuts benefit from Chicken Vs Beef.
Which Is Better for Your Goal?
🔥 Weight Loss
Chicken Vs Beef
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Vs Beef
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 Vs Beef and Salmon stack up:
Full Chicken Vs Beef guide • Full Salmon guide • All comparisons