Salmon vs. Beef — Health Impact and Nutrition Comparison

Calories

Beef is higher in most macronutrients and is, therefore, higher in calories compared to salmon. A 100g serving of salmon contains 206 calories, while the same amount of beef has 250 calories.

Protein 

Beef is somewhat higher in protein. A 100g serving of beef provides 4g more protein compared to the same serving of salmon.

Beef and salmon, being abundant in protein, contain high levels of all essential amino acids. Even though beef is richer in overall proteins, salmon contains greater amounts of all essential amino acids.

Fats

Beef is also significantly higher in fats.

Beef contains almost 3g more fat per 100g serving than salmon does. Naturally, beef is also higher in cholesterol, by 25mg for every 100g serving.

Salmon fat is considered to be healthier, as the predominant type of fat found in it is polyunsaturated fatty acids, followed by monounsaturated fats. Among those polyunsaturated fats, salmon is rich in omega-3 fatty acids. It is an essential fat with numerous health-beneficial properties.

Beef fat, on the other hand, consists mainly of saturated and monounsaturated fatty acids, containing very low amounts of polyunsaturated fat.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Salmon

2

Saturated Fat: Sat. Fat 2.397 g

Monounsaturated Fat: Mono. Fat 4.181 g

Polyunsaturated fat: Poly. Fat 4.553 g

Beef broiled

1

Saturated Fat: Sat. Fat 5.895 g

Monounsaturated Fat: Mono. Fat 6.668 g

Polyunsaturated fat: Poly. Fat 0.484 g

Contains less Sat. FatSaturated Fat	-59.3%
Contains more Poly. FatPolyunsaturated fat	+840.7%

Contains more Mono. FatMonounsaturated Fat

+59.5%

Carbohydrates

Both salmon and beef, like most other meat, contain no carbohydrates.

Cardiovascular Health

The inclusion of lean red meat or partial replacement of carbohydrates with protein in low saturated fat and low sodium diet has significantly decreased total cholesterol and low-density lipoprotein cholesterol levels (9). A similar study showed that high-protein diets, with or without red meats, can improve cardiometabolic health (4).

Supplementation of fish products rich in omega-3 fatty acids, such as salmon, during a weight loss program, can substantially reduce cardiovascular risk in overweight patients with high blood pressure (10).

Overall, omega-3 fatty acids have been found to possess anti-triglyceridemic, antihypertensive, hemostatic, antiarrhythmic, anti-atherogenic, vasodilatory, and antithrombotic effects (11). They are also beneficial in preventing and treating heart disease by improving the heart's structure and function (11).

Diabetes

Research has suggested that a hypocaloric diet with higher protein content from lean red meats can improve risk markers of type 2 diabetes in obese adults (12).

Lean fish consumption has been studied to have an overall beneficial effect on type 2 diabetes mellitus (13).

Intake of oligopeptide proteins found in salmon skin has significantly reduced fasting blood glucose, expressing antidiabetic activities (14). Salmon skin gelatin has also been studied to enhance insulin secretion and improve glycemic control (15).

Cancer

There is limited suggestive evidence that fish consumption is correlated with a decreased risk of liver and colorectal cancer (16).

Due to contamination, farmed salmon might lead to increased cancer risk. Therefore, individuals concerned with reducing the possibility of cancer may choose wild salmon or farmed salmon with lower contaminant concentrations (17).

Inflammation

Intake of salmon and omega-3 fatty acids has been correlated with lower inflammation levels due to salmon's inhibitory properties on pro-inflammatory compounds (18, 19, 20).

Cardiometabolic Health

In contrast to the potential beneficial effects on heart health, consumption of red and processed meat has been found to lead to an increased risk of cardiometabolic disease and cardiometabolic mortality, as well as all-cause mortality (21).

Substituting processed and unprocessed red meats for high-quality plant products, such as legumes, nuts, and soy, has been associated with a decreased risk of coronary heart disease (22).

Diabetes

Meat consumption has been consistently associated with increased diabetes risk due to its nitrate content and effects on body weight, visceral fat, and intracellular lipids (23).

Another study has come to a similar conclusion that the intake of total cholesterol, animal protein, and heme iron is significantly associated with a higher risk of type 2 diabetes (24).

A diet moderate to low in meat, preferably unprocessed and lean, is recommended for people with diabetes (25).

There is a potential association between an increased risk of diabetes and the consumption of farmed salmon, as it may contain persistent organic pollutants that cause insulin resistance and obesity in mice (26).

Cancer

The consumption of red and processed meats has long been associated with increased cancer risk. In particular, red meat elevates the risk of nasopharynx, colorectal, lung, and pancreas cancer (16), as well as breast and prostate cancer (27). In addition to those, processed meat also increases the chance of esophageal (squamous cell carcinoma) and stomach cancer (non-cardia) (16).

Depending on the preparation methods, the cancerogenic effects of meat can change. When cooked in high heat by grilling, broiling, or barbecuing, both beef and salmon can increase the risk of stomach cancer (16).

Inflammation

Unprocessed and total red meat intake has been associated with higher C-reactive protein levels. Reduction of red meat intake could benefit inflammation (28).