Raw Salmon (Sockeye)VSRaw Swordfish
Raw Salmon (Sockeye) has 2.6g more protein per 100g than Raw Swordfish — 22.3g vs 19.7g per 100g (USDA). For those watching their calorie intake, Raw Salmon (Sockeye) offers only 129.984 calories per 100g compared to 144 calories in Raw Swordfish. 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 Salmon (Sockeye) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Mar 2026
| Nutrient (per 100g) | Raw Salmon (Sockeye) | Raw Swordfish |
|---|---|---|
| Protein | 22.3 g | 19.7 g |
| Calories | 130 kcal | 144 kcal |
| Total fat | 4.9 g | 6.7 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Salmon (Sockeye)
Raw Swordfish
How does Raw Salmon (Sockeye) compare to Raw Swordfish?
Raw Salmon (Sockeye) has 2.6g more protein per 100g than Raw Swordfish — 22.3g vs 19.7g per 100g (USDA). For those watching their calorie intake, Raw Salmon (Sockeye) offers only 129.984 calories per 100g compared to 144 calories in Raw Swordfish. 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 Salmon (Sockeye) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Salmon (Sockeye)With 22.3g of protein per 100g, Raw Salmon (Sockeye) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Salmon (Sockeye)At only 129.984 calories per 100g, Raw Salmon (Sockeye) 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 Salmon (Sockeye)Raw Salmon (Sockeye) offers the best protein-to-calorie ratio, delivering 22.3g of protein for just 129.984 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Raw Salmon (Sockeye)For those focusing on lean protein sources with lower fat content, Raw Salmon (Sockeye) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Raw Salmon (Sockeye)With only 0.0g of carbohydrates per 100g, Raw Salmon (Sockeye) 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 (Sockeye)For everyday fitness enthusiasts seeking balanced nutrition, Raw Salmon (Sockeye) offers a good protein content at 22.3g with 129.984 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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