Salmon vs Shrimp: which is healthier?

Per 100g, Salmon has 208 calories, 25.4g protein, 0g fiber, and 8.1g fat, while Shrimp has 99 calories, 20.4g protein, 0g fiber, and 0.5g fat. Shrimp is the lighter choice, while Salmon delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Salmon or Shrimp?

Per 100g, Salmon has 208 calories and Shrimp has 99 calories, a difference of 109 calories. In practical terms, 3 oz cooked fillet (177 calories) of salmon compares with 3 oz cooked (84 calories) of shrimp.

Which has more protein, Salmon or Shrimp?

Salmon leads on protein with 25.4g per 100g; the gap is 5.0g per 100g (Salmon 25.4g vs Shrimp 20.4g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Salmon or Shrimp?

Salmon has 0g of carbs per 100g compared to 0.2g in Shrimp, making Salmon the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Salmon for Shrimp?

Often, yes. Swapping shrimp for salmon shifts your meal by about 109 calories and 5.0g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

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Salmon vs Shrimp

Shrimp

Wins in 3 of 6 categories

Compare Salmon and Shrimp calories, protein, and nutrition. See which fits your diet goals.

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 need more protein (25.4g vs 20.4g per 100g)
A typical portion is 3 oz cooked fillet (177 calories)

See full Salmon nutrition

Choose Shrimp when:

You're cutting calories (99 vs 208 per 100g)
A typical portion is 3 oz cooked (84 calories)

See full Shrimp nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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