Nutrition Comparison
Egg vs Fish
Two of the most nutrient-dense animal proteins. How do eggs compare to salmon and other fish for omega-3, protein quality, mercury safety, and overall nutrition?
Side-by-Side Nutrition (per 100g)
| Nutrient | Egg (whole) | Salmon (Atlantic) | Tilapia |
|---|---|---|---|
| Calories | 143 kcal | 208 kcal | 96 kcal |
| Protein | 12.6g | 20.4g | 20.1g |
| Total Fat | 9.5g | 13.4g | 1.7g |
| Omega-3 (EPA+DHA) | 37mg | 2,260mg | 220mg |
| Cholesterol | 372mg | 55mg | 50mg |
| Vitamin D | 2.0µg | 11.0µg | 3.1µg |
| Vitamin B12 | 0.89µg | 3.2µg | 1.6µg |
| Selenium | 30.7µg | 36.5µg | 54.4µg |
| Choline | 294mg | 65mg | 42mg |
| Iron | 1.75mg | 0.8mg | 0.6mg |
| Mercury Content | None | Low | Low |
Source: USDA FoodData Central. Egg: NDB 01123. Salmon: NDB 15236. Tilapia: NDB 15261.
Key Takeaways
Choose Eggs When
- You need choline (4-7x more than fish)
- You want a mercury-free protein source
- You want affordable, daily protein
- You need cooking versatility
Choose Fish When
- You want a high omega-3 protein source
- You want more protein per serving
- You need more vitamin D and B12
- You want lower cholesterol protein
Frequently Asked Questions
How does fish compare to eggs for protein?
Per 100g, salmon provides more protein (20.4g vs 12.6g) at 208 vs 143 kcal. Fish is generally leaner and richer in omega-3 fatty acids. Eggs are more affordable, versatile, and provide significantly more choline (294mg vs 65mg per 100g in salmon).
Do eggs have omega-3 like fish?
Standard eggs contain minimal omega-3 (~37mg per egg). Omega-3 enriched eggs contain 100-500mg per egg, but this is still far less than a 100g salmon serving (2,260mg). For tracking omega-3 intake, fish provides substantially more per serving.
Do eggs contain mercury?
No. Eggs contain virtually zero mercury. This is a notable difference compared to some fish varieties, which can contain varying levels of mercury depending on the species. Both salmon and tilapia are classified as low-mercury fish by the FDA.
How do the omega-3 profiles differ?
Salmon provides approximately 2,260mg of EPA+DHA omega-3s per 100g — essential fatty acids the body cannot produce on its own. Standard eggs provide about 37mg of omega-3 per egg. Omega-3 enriched eggs (from hens fed flaxseed-rich diets) provide 100-500mg per egg.