Table of Contents
Salmon, a complete protein with healthy fats
Chicken, a low fat option that is high in protein
So, which one is healthier?
Jakarta, goldensamoyed Indonesia
—
When talking about sources
proteins
low fat,
salmon
and chicken is often the main choice.Both are easy to prepare, taste delicious, and are both rich in important nutrients.
However, if you want to increase your protein intake while maximizing the health benefits of food, which is actually better?
To answer this, nutrition experts explain the advantages of each.
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Salmon, a complete protein with healthy fats
Quoting Real Simple, nutritionist Victoria Whittington calls salmon a source of high-quality protein with a content of around 20-22 grams of protein per 85 grams of cooked salmon.The biggest advantage of salmon over chicken lies in its omega-3 fatty acid content which is good for heart, brain and joint health.
Apart from protein and omega-3, salmon is also enriched with vitamin D, vitamin B12 and selenium.There is also the antioxidant astaxanthin which gives salmon its distinctive pink color and helps protect cells from damage.
Salmon also contains small amounts of zinc, copper, manganese, selenium and riboflavin.
Chicken, a low fat option that is high in protein
Chicken, especially skinless chicken breast, is also an excellent source of protein.In 85 grams of cooked chicken breast, there are around 26 grams of protein with a relatively low saturated fat content.
According to nutritionist Kristen Carli, chicken excels in terms of protein to calorie ratio.This is the reason chicken breast is often the choice for those who want to build muscle mass or manage their weight.
Chicken contains vitamin B6, niacin, phosphorus and selenium, although its omega-3 levels are much lower than salmon.
So, which one is healthier?
In general, salmon is the winner because it is more nutrient dense.The content of omega-3, vitamin D and antioxidants makes salmon superior as a source of protein that provides wider health benefits.
However, the choice still depends on your needs.For heart health or reducing inflammation choose salmon several times a week.
For a low-fat option that’s easy to incorporate into a variety of menus, skinless chicken breast is a great choice.But, for culinary flexibility, chicken is more versatile, while salmon is suitable for dishes with Mediterranean, spice or citrus nuances.
Whittington emphasized that there is no need to choose one or the other permanently.”In the end, variety is key. Eating salmon, chicken and vegetable protein will help meet the body’s various nutritional needs,” he said.
(tis/tis)
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