Cooked Salmon (Atlantic)VSCooked Crab
Cooked Salmon (Atlantic) has 4.2g more protein per 100g than Cooked Crab — 22.1g vs 17.9g per 100g (USDA). For those watching their calorie intake, Cooked Crab offers only 83 calories per 100g compared to 206 calories in Cooked Salmon (Atlantic). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Cooked Crab delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Cooked Salmon (Atlantic) | Cooked Crab |
|---|---|---|
| Protein | 22.1 g | 17.9 g |
| Calories | 206 kcal | 83 kcal |
| Total fat | 12.3 g | 0.7 g |
| Carbohydrates | 0.0 g | 0.0 g |
Cooked Salmon (Atlantic)
Cooked Crab
How does Cooked Salmon (Atlantic) compare to Cooked Crab?
Cooked Salmon (Atlantic) has 4.2g more protein per 100g than Cooked Crab — 22.1g vs 17.9g per 100g (USDA). For those watching their calorie intake, Cooked Crab offers only 83 calories per 100g compared to 206 calories in Cooked Salmon (Atlantic). Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Cooked Crab delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Cooked Salmon (Atlantic)With 22.1g of protein per 100g, Cooked Salmon (Atlantic) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cooked CrabAt only 83 calories per 100g, Cooked Crab allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cooked CrabCooked Crab offers the best protein-to-calorie ratio, delivering 17.9g of protein for just 83 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cooked CrabFor those focusing on lean protein sources with lower fat content, Cooked Crab provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Cooked Salmon (Atlantic)With only 0.0g of carbohydrates per 100g, Cooked Salmon (Atlantic) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Cooked CrabFor everyday fitness enthusiasts seeking balanced nutrition, Cooked Crab offers a good protein content at 17.9g with 83 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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