Salmon vs. Chicken: Which Protein Source Is Better for Heart Health?

Salmon and hen are nutritious sources of lean protein that may profit muscle acquire and coronary heart well being. Each meals are nice additions to a balanced food regimen, however they supply completely different vitamins.

Salmon is without doubt one of the greatest sources of polyunsaturated fat known as omega-3 fatty acids. Omega-3s like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important for mind perform, eye well being, and coronary heart well being.

A 3-ounce filet of Atlantic, farmed salmon accommodates about 1.24 grams of DHA and 0.59 grams of EPA. Wild-caught salmon accommodates barely much less omega-3s, however remains to be a very good supply of wholesome fat.

Only one 3-ounce serving of salmon may also help you meet the sufficient consumption of omega-3s. The American Coronary heart Affiliation recommends consuming two servings of fatty fish, like salmon, per week to get sufficient EPA and DHA for coronary heart and total well being.

Each hen and salmon are full proteins—that means they comprise all the important amino acids your physique must perform and construct muscle. This makes each meals superb in case you’re trying to enhance your protein consumption to construct muscle or assist your total well being.

Rooster accommodates extra protein and fewer fats than salmon. A 3.5-ounce (100-gram) serving of boneless, skinless hen breast provides about 31 grams of protein and fewer than 4 grams of whole fats.

Rooster breasts additionally comprise solely about 1 gram of saturated fats. Consuming much less saturated fats helps you keep away from excessive LDL (the “dangerous”) ldl cholesterol, which might enhance your threat of coronary heart illness and stroke.

Nevertheless, darkish hen meat—like hen thighs—can comprise larger ranges of saturated fats.

Salmon is barely decrease in protein and better in fats than hen, with 22 grams of protein and 12 grams of fats in a 3.5-ounce portion. Nevertheless, most of salmon’s fats content material comes from heart-healthy fatty acids like monounsaturated and polyunsaturated fat.

Each salmon and hen comprise necessary B nutritional vitamins. Salmon is larger in vitamin B12, which is necessary for pink blood cell formation and mind perform. Rooster is larger in niacin (B3) and vitamin B6, which provide help to convert meals into vitality and produce pink blood cells. Niacin additionally helps with digestion and nerve perform.

Rooster and salmon are additionally good sources of selenium and phosphorus. Selenium is a mineral that helps your thyroid gland perform and produce hormones, protects cells, and helps immune well being. You want phosphorus for wholesome bones and tooth, however massive quantities can construct up within the kidneys you probably have persistent kidney illness.

Nevertheless, salmon accommodates considerably extra selenium, offering about 75% of your really useful every day worth versus hen’s 50%.

Not like hen, salmon is an effective supply of vitamin D, which is necessary for calcium absorption, bone well being, and immune perform. Salmon, particularly wild-caught salmon, additionally accommodates an antioxidant known as astaxanthin. Astaxanthin provides salmon its pink shade and will provide anti-inflammatory and anticancer results.

Salmon and hen each comprise comparable quantities of choline, a nutrient wanted for mind perform and for mind improvement throughout being pregnant. Nevertheless, salmon provides barely extra choline than hen. A 3.5-ounce hen breast provides you just about 15.5% of your every day worth of choline. A serving of Atlantic farmed salmon provides about 16% of your every day worth of choline.

Rooster and salmon are each nutritious protein sources that add crucial vitamins to your food regimen, however nutrient content material can range relying on the reduce and sort of meat.

Right here is the fundamental dietary breakdown of three.5-ounce (100-gram) parts of hen vs. salmon:​