About the food that passes through our table there is thousands of myths. A few years ago we said that the egg It was fatal to health, and now nutritionists confirm that it is one of the best sources of protein. The same thing has happened with another long list of foods, and one of those fights that always thrives around the table is the one over If chicken or fish is better. And particularly, salmon, a very precious piece in nutrition and gastronomy.

Which is better for muscles? Which one do we take more care of the heart with? Is it preferable to opt for one or the other if we want to lose weight? And what about its environmental impact? On this occasion, we put on our thinking glasses to thoroughly analyze the differences of these two proteins and determine who is the winner of this eternal battle.

That which unites them

Before talking about differences, it should be noted that in many aspects chicken and salmon look alike. In fact, in a recent study carried out by the expert Ben Halperndirector of UCSB National Center for Ecological Analysis and Synthesisshowed that the environmental footprint of both productions is quite similar.

Chicken continues to prevail, however, due to its production rate. But the similarities in the diet of both species for breeding and consumption mean that their environmental footprints are quite equal. The conclusion of the study is that Both options are preferable to the consumption of other animal proteins such as beef or pork.. This matter, therefore, is settled with a tie.

On a nutritional level, these foods also share many aspects.

Both They are complex proteins. Both chicken and salmon contain the nine essential amino acids that our body is not able to produce on its own. This helps us feel satiated for longer after consuming them and, together with regular physical exercise, it can protect us against the loss of muscle mass.

Besides, both proteins are rich in vitamin Bwhich is essential for cognitive function and helps the body metabolize energy optimally. The latter can be especially beneficial for those looking to lose weight.

Finally, both fish (in general, and particularly salmon) and chicken They are rich in selenium, an antioxidant mineral that participates in the immune systemthe reproductive system and thyroid function.

The benefits of chicken

Having addressed the similarities, it is time to talk about particularities. Chicken stands out, compared to salmon, first of all, for its accessibility. It is easy to find and cheaper than most fish parts. In addition, there are studies that suggest that when chicken is part of a diet rich in vegetables, the risk of obesity, diabetes and cardiovascular diseases is reduced, as explained in the digital medium. Eating well.

Regarding its nutritional properties, when we talk about chicken we must differentiate between white and dark meat.

• Breast and wings (white meat). For 85 g of chicken breast, we have 128 kcal, 25 g of protein, 3 g of fat (of which less than a gram is saturated).
• Thighs and other pieces (dark meat). For 85 g of chicken thigh, we have 164 kcal, 20 g of protein, 9 g of fat (of which 3 g are saturated).

As you see, in this case there is a clear difference between white meat and dark meat. Chicken breast is rich in vitamin B3 (niacin)while the thighs give us iron, selenium and zinc.

Whether you want to lose weight or you are looking to optimize your protein consumption to gain muscle, the choice is clear: you should always opt for breast.

The benefits of salmon

Now let’s go with salmon, a very popular food about which many myths spread. For a start, Is it true that it is much fattier than chicken? The truth is that no.

For 85 grams of salmon, we have 121 kcal (slightly less than in breast), about 17 g of protein, 5 g of fat (a negligible difference), of which about 1 gram is saturated fat.

The salmon, therefore, It is not more fattening than chicken nor is it substantially fattier than chicken breast. Of course, it is important to highlight that these data are those presented by a piece of wild salmon.

Although, without a doubt, The most interesting thing about salmon is its omega-3 acid content, essential for cardiovascular health.. Studies suggest that its regular consumption reduces the risk of heart disease, controls inflammation and improves mental health. In fact, cardiologist Magdalena Perelló, cardiologist and disseminator on social networks, points to blue fish (salmon, sardines or mackerel) as one of the essential foods to take care of the heart and maintain healthy blood cholesterol levels, especially in women in perimenopause or menopause.

Furthermore, salmon (and fish in general) It is rich in potassium, calcium, phosphorus and magnesium.

Finally, another issue that is often of concern with fish is mercury. According to the EPA (Environmental Protection Agency), Salmon is on the list of best options for consuming fish due to its low content of this natural element.. Along with this, there are canned light tuna, trout and shrimp.

Chicken or salmon?

The most logical conclusion, as the saying goes, is that in the variety is the taste. If maximizing your protein intake is very important to you, chicken breast has a slight advantage in terms of proportions. AND If you are concerned about your cardiovascular health, salmon will undoubtedly provide you with an essential nutrient for the functioning of your heart.: the omega-3 fatty acid (whose full profile can only be achieved practically with marine foods).

Regarding losing weight, Both are excellent options, rich in nutrients and low in calories.. Although the most important thing in this sense (and in general, if we talk about health) is that you always accompany your proteins with a good amount of vegetables, regular physical exercise, adequate hydration and quality rest.

There is nothing that makes chicken better than salmon, nor vice versa.. You can enjoy both options in moderation and health.

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