Is salmon or shrimp healthier?

They shine for different reasons. Salmon brings heart-healthy omega-3s and vitamin D, with 8.1g of fat per 100g and 11.1mcg of vitamin D, but costs more calories at 208 per 100g. Shrimp is far leaner, just 99 calories and 0.3g of fat per 100g, though it carries more cholesterol at 189mg per 3 oz. Salmon suits omega-3 and recovery goals, shrimp suits strict calorie counting.

Which has more protein, salmon or shrimp?

Salmon leads, but not by much. It has 25.4g of protein per 100g versus 24g for shrimp. In a 3 oz serving that is about 21.6g from salmon against 20.4g from shrimp. Salmon also delivers fat and omega-3s alongside the protein, while shrimp keeps things almost fat-free at 0.5g per 100g.

Which has fewer calories, salmon or shrimp?

Shrimp, by a lot. At 99 calories per 100g it is less than half of salmon's 208. A 3 oz serving of shrimp is just 84 calories, while the same size salmon fillet is 177. Most of salmon's extra calories come from its 8.1g of fat per 100g, which also brings the omega-3s shrimp largely lacks.

Which has more omega-3s?

Salmon, and it is not close. A 3 oz serving of salmon provides roughly 1.5g to 2g of omega-3 fatty acids from its 8.1g of total fat per 100g, while shrimp contains only trace amounts within its 0.3g of fat per 100g. If heart-healthy fats are your priority, salmon is the clear pick.

Is shrimp high in cholesterol compared to salmon?

Yes. Shrimp has 189mg of cholesterol per 3 oz serving, well above salmon's 63mg per 100g. Current research suggests dietary cholesterol affects blood cholesterol less than saturated fat does, and shrimp has only 0.5g of total fat per 100g, so it stays heart-friendly overall. Salmon's fat is largely unsaturated and omega-3 rich.

Which is better for weight loss, salmon or shrimp?

Shrimp gives you the most food for the fewest calories: 99 per 100g and 84 in a 3 oz serving, with about 20.4g of protein. Salmon costs more at 208 calories per 100g, but its 8.1g of fat and 25.4g of protein per 100g keep you full longer, so it still works in a deficit with smaller portions. Avoid breaded shrimp, which jumps a 3 oz serving to 206 calories.

Is shrimp high in sodium?

Less than its reputation suggests. Plain cooked shrimp carries 111mg of sodium per 100g against salmon's 59mg, so a 3 oz serving lands around 94mg. The number that matters is what was done to it before you bought it, since shrimp is often treated with a sodium solution to retain moisture. Rinsing before cooking and skipping extra salt helps if you are watching blood pressure.

Salmon

Shrimp

All Comparisons

Salmon vs Shrimp

It's a Tie!

Both foods have similar nutritional profiles

Compare salmon and shrimp calories, protein, omega-3s, cholesterol, and sodium. See which seafood fits weight loss, muscle building, and heart-healthy eating.

Verdict (USDA data)

Per 100g (USDA data), Salmon has 208 calories vs Shrimp's 99. Salmon has more protein (25.4g vs 24g); Shrimp has less fat (0.3g vs 8.1g). Pick Salmon for more protein, Shrimp for less fat.

Sources: Salmon (FDC 171998) · Shrimp (FDC 175180)