Which protein source is best for heart health?

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

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 and heart health.

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

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

Chicken and salmon are complete proteins, which means they contain all 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 more 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 only contain about 1 gram of saturated fat. Eating less saturated fat helps you avoid high LDL (“bad”) cholesterol, which can increase your risk of heart disease and stroke.

However, dark chicken meat, such as chicken thighs, may contain higher levels of saturated fat.

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 serving. However, most of the fat content in salmon comes from heart-healthy fatty acids, like monounsaturated and polyunsaturated fats.

Salmon and chicken contain important B vitamins. Salmon is higher in vitamin B12, important for the formation of red blood cells 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.

However, salmon contains much more selenium, providing about 75% of your recommended daily intake compared to 50% for chicken.

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

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

Both chicken and salmon are 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 for 3.5 ounce (100 gram) servings of chicken versus salmon:​