Cooked Salmon (Atlantic)VSFried Egg (Whole)
Cooked Salmon (Atlantic) has 8.5g more protein per 100g than Fried Egg (Whole) — 22.1g vs 13.6g per 100g (USDA). For those watching their calorie intake, Fried Egg (Whole) offers only 196 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 Salmon (Atlantic) 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) | Fried Egg (Whole) |
|---|---|---|
| Protein | 22.1 g | 13.6 g |
| Calories | 206 kcal | 196 kcal |
| Total fat | 12.3 g | 14.8 g |
| Carbohydrates | 0.0 g | 0.8 g |
Cooked Salmon (Atlantic)
Fried Egg (Whole)
How does Cooked Salmon (Atlantic) compare to Fried Egg (Whole)?
Cooked Salmon (Atlantic) has 8.5g more protein per 100g than Fried Egg (Whole) — 22.1g vs 13.6g per 100g (USDA). For those watching their calorie intake, Fried Egg (Whole) offers only 196 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 Salmon (Atlantic) 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
Fried Egg (Whole)At only 196 calories per 100g, Fried Egg (Whole) 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 Salmon (Atlantic)Cooked Salmon (Atlantic) offers the best protein-to-calorie ratio, delivering 22.1g of protein for just 206 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cooked Salmon (Atlantic)For those focusing on lean protein sources with lower fat content, Cooked Salmon (Atlantic) 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 Salmon (Atlantic)For everyday fitness enthusiasts seeking balanced nutrition, Cooked Salmon (Atlantic) offers a good protein content at 22.1g with 206 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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