Health
Salmon vs. Chicken: Heart Health Showdown
Health Points
- Salmon provides omega-3 fats that benefit heart and brain health.
- Chicken offers higher protein content with less total fat.
- Both are rich in B vitamins, selenium, and phosphorus, but their amounts differ.
Salmon and chicken are both excellent choices for lean protein and beneficial nutrients, making them staples in a heart-healthy, balanced diet. However, each brings unique advantages to the table and supports your wellness in different ways.
Salmon shines as a source of omega-3 fatty acids, delivering EPA and DHA, which are vital for your cardiovascular and cognitive health. Just one 3-ounce serving of salmon meets the recommended intake for these heart-healthy fats.
Chicken takes the lead for protein, especially in lean cuts like skinless breast, with less overall fat and saturated fat than salmon. Choosing white meat helps minimize unhealthy fats, which may support lower cholesterol.
Both proteins are impressive sources of B vitamins, selenium, and phosphorus, though salmon boasts more vitamin B12 and selenium. Chicken is higher in niacin (B3) and vitamin B6 to fuel energy metabolism and support blood health.
Unlike chicken, salmon packs in vitamin D and astaxanthin—an antioxidant helping to fight inflammation. Both foods deliver choline for brain health, with salmon offering a slight edge.
“Both salmon and chicken can fit easily into a heart-smart diet when prepared healthfully,” says registered dietitian nutritionist Keri Gans.
To get the benefits of both, consider enjoying two servings of fatty fish weekly and incorporate lean chicken on other days. This approach allows you to enjoy the best of both proteins while supporting your long-term health.
Discover additional nutrition facts and healthy eating tips by visiting Health.com.
