Salmon (Raw)vsTurkey Breast (Raw)
Salmon (Raw) has 142 calories and 20g protein per 100g. Turkey Breast (Raw) has 102 calories and 22g protein per 100g Turkey Breast (Raw) has more protein, Turkey Breast (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Salmon (Raw) vs Turkey Breast (Raw)
Go with Turkey Breast (Raw) at just 102 kcal per 100g — 28% fewer calories.
Turkey Breast (Raw) packs 21.5g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Salmon Atlantic Wild Raw | Turkey Breast From Whole Bird Meat Only With Added Solution | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 142kcal7% | 102kcal5% | +40kcal |
| Protein | 20g40% | 22g43% | <0.1g |
| Total Fat | 6.3g8% | 1.7g2% | +4.7g |
| Saturated Fat | 0.98g5% | 0.54g3% | +0.44g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 55mg18% | 54mg18% | +1.0mg |
| Carbohydrates | 0g0% | 0.14g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | <0.1g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 6.0mcg1% | +6.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | — | 0.10mcg1% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.82mg48% | 0.78mg46% | +<0.1mg |
| Vitamin B12 | 3.2mcg133% | 0.63mcg26% | +2.6mcg |
| Folate | 25mcg6% | 7.0mcg2% | +18mcg |
| Thiamin (B1) | 0.23mg19% | <0.1mg3% | +0.19mg |
| Riboflavin (B2) | 0.38mg29% | 0.14mg11% | +0.24mg |
| Niacin (B3) | 7.9mg49% | 9.9mg62% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 44mg2% | 206mg9% | <0.1mg |
| Calcium | 12mg1% | 14mg1% | <0.1mg |
| Iron | 0.80mg4% | 0.54mg3% | +0.26mg |
| Potassium | 490mg10% | 242mg5% | +248mg |
| Phosphorus | 200mg16% | 236mg19% | <0.1mg |
| Magnesium | 29mg7% | 25mg6% | +4.0mg |
| Zinc | 0.64mg6% | 1.3mg12% | <0.1mg |
| Copper | 0.25mg28% | <0.1mg6% | +0.20mg |
| Manganese | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Selenium | 37mcg66% | 23mcg41% | +14mcg |
🔬Nutritional Analysis
Calories: Turkey Breast (Raw) is significantly lower in calories at just 102 kcal per 100g compared to 142 kcal for Salmon (Raw) — that's 39% fewer calories, making Turkey Breast (Raw) the better choice for calorie-conscious diets.
Protein: Turkey Breast (Raw) provides more protein with 21.5g versus 19.8g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast (Raw) offers better value for building and maintaining muscle.
Fat: Salmon (Raw) has more fat (6.34g vs 1.66g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Salmon (Raw): 0.226mg vs 0.033mg), Vitamin B12 (Salmon (Raw): 3.18mcg vs 0.63mcg), Folate (Salmon (Raw): 25mcg vs 7mcg).
Key Minerals: Notable mineral differences include Sodium (Turkey Breast (Raw): 206mg vs 44mg), Copper (Salmon (Raw): 0.25mg vs 0.052mg), Manganese (Salmon (Raw): 0.016mg vs 0.007mg).
Diet Suitability: Both fit a low-carb or keto diet. Turkey Breast (Raw) fits a high-protein diet. Turkey Breast (Raw) fits a low-fat diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Salmon (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) has more protein with 21.5g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, Salmon (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is lower in calories with 102 kcal per 100g versus 142 kcal.
- Is Salmon (Raw) or Turkey Breast (Raw) healthier?
- It depends on your goals. Salmon (Raw) has 142 calories and 19.8g protein per 100g, while Turkey Breast (Raw) has 102 calories and 21.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Salmon (Raw) or Turkey Breast (Raw)?
- Turkey Breast (Raw) is leaner with 1.66g of fat per 100g compared to 6.34g.