Calorie comparison
Almonds vs Salmon
Per 100 grams, salmon is the lighter choice by 373 calories, while salmon delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almonds | Salmon |
|---|---|---|
| Calories | 579 | 206 |
| Protein | 21 g | 22 g |
| Carbs | 22 g | 0 g |
| Fat | 50 g | 13 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 g fat
Frequently asked
Which has more calories, almonds or salmon?
Per 100 g, almonds has 579 calories and salmon has 206. Salmon is lower in calories.
Which has more protein, almonds or salmon?
Almonds has 21 g of protein per 100 g; salmon has 22 g. Salmon wins on protein.
Is almonds or salmon better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward salmon — but portion size matters more than which food you pick.
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