Calorie comparison
Potato vs Salmon
Per 100 grams, potato is the lighter choice by 129 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 | Potato | Salmon |
|---|---|---|
| Calories | 77 | 206 |
| Protein | 2 g | 22 g |
| Carbs | 17 g | 0 g |
| Fat | 0.1 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
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 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, potato or salmon?
Per 100 g, potato has 77 calories and salmon has 206. Potato is lower in calories.
Which has more protein, potato or salmon?
Potato has 2 g of protein per 100 g; salmon has 22 g. Salmon wins on protein.
Is potato 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 potato — but portion size matters more than which food you pick.
Don't guess. Snap it.
Whether it's potato or salmon, CalorieScan AI logs it from a photo in seconds.
Download for iPhone