Calorie comparison
Salmon vs Spinach
Per 100 grams, spinach is the lighter choice by 183 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 | Salmon | Spinach |
|---|---|---|
| Calories | 206 | 23 |
| Protein | 22 g | 2.9 g |
| Carbs | 0 g | 3.6 g |
| Fat | 13 g | 0.4 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
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 g fat
🥬 Spinach
1 cup (30 g)
7 cal
0.9 g protein · 1.1 g carbs · 0.1 g fat
Frequently asked
Which has more calories, salmon or spinach?
Per 100 g, salmon has 206 calories and spinach has 23. Spinach is lower in calories.
Which has more protein, salmon or spinach?
Salmon has 22 g of protein per 100 g; spinach has 2.9 g. Salmon wins on protein.
Is salmon or spinach 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 spinach — but portion size matters more than which food you pick.
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