Salmon and chicken are nutritious sources of lean protein that can benefit muscle gain and heart health.Both foods are great additions to a balanced diet, but they provide different nutrients.

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Salmon is one of the best sources of polyunsaturated fats called omega-3 fatty acids. Omega-3s like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential for brain function, eye health, and heart health.

A 3-ounce filet of Atlantic, farmed salmon contains about 1.24 grams of DHA and 0.59 grams of EPA.Wild-caught salmon contains slightly less omega-3s, but is still a good source of healthy fats.

Just one 3-ounce serving of salmon can help you meet the adequate intake of omega-3s.The American Heart Association recommends eating two servings of fatty fish, like salmon, per week to get enough EPA and DHA for heart and overall health.

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Both chicken and salmon are complete proteins—meaning they contain all of the essential amino acids your body needs to function and build muscle.This makes both foods ideal if you’re looking to increase your protein intake to build muscle or support your overall health.

Chicken contains protein and less fat than salmon. A 3.5-ounce (100-gram) serving of boneless, skinless chicken breast offers about 31 grams of protein and less than 4 grams of total fat.

Chicken breasts also contain only about 1 gram of saturated fat.Consuming less saturated fat helps you avoid high LDL (the “bad”) cholesterol, which can increase your risk of heart disease and stroke.

However, dark chicken meat—like chicken thighs—can contain higher levels of saturated fat.

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Salmon is slightly lower in protein and higher in fat than chicken, with 22 grams of protein and 12 grams of fat in a 3.5-ounce portion. However, most of salmon’s fat content comes from heart-healthy fatty acids like monounsaturated and polyunsaturated fats.

Both salmon and chicken contain important B vitamins. Salmon is higher in vitamin B12, which is important for red blood cell formation and brain function.Chicken is higher in niacin (B3) and vitamin B6, which help you convert food into energy and produce red blood cells.Niacin also helps with digestion and nerve function.

Chicken and salmon are also good sources of selenium and phosphorus. Selenium is a mineral that helps your thyroid gland function and produce hormones, protects cells, and supports immune health.You need phosphorus for healthy bones and teeth, but large amounts can build up in the kidneys if you have chronic kidney disease.

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However, salmon contains significantly selenium, providing about 75% of your recommended daily value versus chicken’s 50%.

Unlike chicken, salmon is a good source of vitamin Dwhich is important for calcium absorption, bone health, and immune function.Salmon, especially wild-caught salmon, also contains an antioxidant called astaxanthin. Astaxanthin gives salmon its pink color and may offer anti-inflammatory and anticancer effects.

Salmon and chicken both contain similar amounts of choline, a nutrient needed for brain function and for brain development during pregnancy.However, salmon offers slightly choline than chicken. A 3.5-ounce chicken breast gives you nearly 15.5% of your daily value of choline.A serving of Atlantic farmed salmon offers about 16% of your daily value of choline.

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Chicken and salmon are both nutritious protein sources that add necessary nutrients to your diet, but nutrient content can vary depending on the cut and type of meat.

Here is the basic nutritional breakdown of 3.5-ounce (100-gram) portions of chicken vs. salmon:​