Steak vs grilled salmon for acne
Steak scores 89/100 (GOOD) and grilled salmon scores 100/100 (GLOW) on SpotBite's Skin Score. Grilled salmon is the safer choice by 11 points, and the gap comes mostly from skin boost (omega-3 and polyphenols).
Where the gap comes from
- Inflammatory fats: Steak has 8.5 g saturated fat and 0.5 g omega-6, Grilled salmon has 3.6 g and 1.2 g.
- Skin boost: Steak gets +0.8 from omega-3 and polyphenols, Grilled salmon gets +15.
Evidence: Khayef 2012 (n=13): fish oil for 12 weeks cut inflammatory lesions from 10.1 to 5.8 on average (study). All 13 sources.
Score breakdown, side by side
| Steak | Grilled salmon | |
|---|---|---|
| Glycemic (of 50) | no carbs 0 | no carbs 0 |
| Dairy (of 25) | 0 g 0 | 0 g 0 |
| Inflammation (of 25) | 8.5 g sat · 0.5 g ω-6 −11.5 | 3.6 g sat · 1.2 g ω-6 −7.4 |
| Skin Boost (of 25) | 0.1 g ω-3 · low polyphenols +0.8 | 3.8 g ω-3 · low polyphenols +15 |
| Skin Score | 89 · GOOD | 100 · GLOW |
Estimates for a typical serving. Real foods vary by brand and recipe.
Verdict
If you are acne-prone, grilled salmon is the better pick of the two.
Not medical advice. Both scores are for the food on its own. What you eat with it changes the result, and breakouts usually show up 3 to 7 days after a meal. Diet is one factor among many.
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