Raw Salmon (Atlantic)VSRaw Egg (White)
Raw Salmon (Atlantic) has 9.4g more protein per 100g than Raw Egg (White) — 20.3g vs 10.9g per 100g (USDA). For those watching their calorie intake, Raw Egg (White) offers only 52 calories per 100g compared to 197.294 calories in Raw 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), Raw Egg (White) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Salmon (Atlantic) | Raw Egg (White) |
|---|---|---|
| Protein | 20.3 g | 10.9 g |
| Calories | 197 kcal | 52 kcal |
| Total fat | 13.1 g | 0.2 g |
| Carbohydrates | 0.0 g | 0.7 g |
Raw Salmon (Atlantic)
Raw Egg (White)
How does Raw Salmon (Atlantic) compare to Raw Egg (White)?
Raw Salmon (Atlantic) has 9.4g more protein per 100g than Raw Egg (White) — 20.3g vs 10.9g per 100g (USDA). For those watching their calorie intake, Raw Egg (White) offers only 52 calories per 100g compared to 197.294 calories in Raw 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), Raw Egg (White) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Salmon (Atlantic)With 20.3g of protein per 100g, Raw Salmon (Atlantic) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Egg (White)At only 52 calories per 100g, Raw Egg (White) 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
Raw Egg (White)Raw Egg (White) offers the best protein-to-calorie ratio, delivering 10.9g of protein for just 52 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw Egg (White)For those focusing on lean protein sources with lower fat content, Raw Egg (White) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Raw Salmon (Atlantic)With only 0.0g of carbohydrates per 100g, Raw 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
Raw Salmon (Atlantic)For everyday fitness enthusiasts seeking balanced nutrition, Raw Salmon (Atlantic) offers a good protein content at 20.3g with 197.294 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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