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 0.5g of fat per 100g, though it carries more cholesterol at 189mg per 3 oz and more sodium. Salmon suits omega-3 and recovery goals, shrimp suits strict calorie counting.

Which has more protein, salmon or shrimp?

Salmon leads. It has 25.4g of protein per 100g versus 20.4g for shrimp. In a 3 oz serving that is about 21.6g from salmon against 17.3g 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 0.5g 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 17.3g 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?

Much higher than salmon. Shrimp carries 805mg of sodium per 100g, often boosted further by added salt in frozen products, while salmon has just 59mg per 100g. A 3 oz serving of shrimp lands around 684mg of sodium. Rinsing shrimp before cooking and skipping extra salt helps if you are watching blood pressure.

Salmon

Shrimp

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Salmon vs Shrimp

Shrimp

Wins in 3 of 6 categories

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, Salmon has 208 calories vs Shrimp's 99. Salmon has more protein (25.4g vs 20.4g); Shrimp has less fat (0.5g vs 8.1g).

Sources: Salmon (FDC 175168) · Shrimp (FDC 175180)

Nutrition Comparison (per 100g)

Nutrient	Salmon		Shrimp
Calories	208	vs	99
Protein	25.4g	vs	20.4g
Carbs	0g	vs	0.2g
Fat	8.1g	vs	0.5g
Fiber	0g	vs	0g
Sodium	59mg	vs	805mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Salmon: FDC 175168 · Shrimp: FDC 175180.

When to Choose Each

Choose Salmon when:

You want omega-3s and vitamin D (8.1g fat and 11.1mcg vitamin D per 100g)
You want the most protein (25.4g per 100g, about 21.6g in a 3 oz serving)
You're prioritizing heart-healthy unsaturated fats
You want a filling main that keeps you full on fewer bites

See full Salmon nutrition

Choose Shrimp when:

You're cutting calories hard (99 per 100g, 84 in a 3 oz serving)
You want near-zero fat (0.5g per 100g)
You want a quick-cooking, low-calorie protein
You're watching saturated fat rather than dietary cholesterol

See full Shrimp nutrition

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Last updated: 2026-06-23

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