Salmon Protein: Per 100g, Per Fillet and Wild vs Farmed
Salmon protein per 100 g, per ounce and per fillet, raw vs cooked, wild vs farmed and canned salmon, omega-3s, and how it compares with chicken and tuna.
Salmon protein is about 22 to 26 g per 100 g cooked, with wild salmon at the higher end and farmed Atlantic salmon at the lower end, according to USDA FoodData Central. A standard fillet gives roughly 28 to 31 g of protein along with omega-3 fats, vitamin D and B12 that few other foods supply together. This page covers protein per serving, raw versus cooked, differences between species and canned salmon, and how salmon fits into a high-protein diet.
Salmon protein at a glance
| Type (per 100 g, cooked) | Protein (approx.) | Calories (approx.) | Fat (approx.) |
|---|---|---|---|
| Atlantic, farmed | 22 g | 206 kcal | 12 g |
| Atlantic, wild | 25 g | 182 kcal | 8 g |
| Sockeye (red), wild | 26 g | 165–170 kcal | 6 g |
| Coho, wild | 23–24 g | 140–145 kcal | 4–5 g |
| Pink, wild | 24–25 g | 150–155 kcal | 4–5 g |
| Chinook (king), wild | 25–26 g | 230 kcal | 13 g |
| Canned pink, drained | 22–25 g | 130–150 kcal | 5–6 g |
| Smoked (lox) | 18 g | 117 kcal | 4 g |
Values rounded from USDA data (dry heat cooking) and typical labels.
Raw vs cooked
Cooking removes water, so protein per 100 g goes up while total protein stays about the same.
| Weight | Raw farmed Atlantic | Cooked farmed Atlantic |
|---|---|---|
| 100 g | 20 g | 22 g |
| 1 oz (28 g) | 5.7 g | 6.2 g |
| 4 oz (113 g) | 23 g | 25 g |
| 150 g fillet (raw weight) | 30 g | Same total protein, at ~115–120 g cooked |
Salmon loses less water than chicken during cooking, around 20 to 25 percent. Weigh raw if you track precisely.
Protein per fillet
| Fillet size (raw) | Protein (approx.) |
|---|---|
| 100 g (3.5 oz) | 20 g |
| 125 g (4.4 oz) | 25 g |
| 150 g (5.3 oz) | 30 g |
| 180 g (6.3 oz) | 36 g |
| 225 g (8 oz) | 45 g |
A 150 g fillet meets the 25 to 40 g per-meal range many people aim for. Set your daily target with the protein intake calculator.
Salmon vs other proteins
| Food (cooked, per 100 g) | Protein | Calories | Protein per 100 kcal | Omega-3 (EPA+DHA) |
|---|---|---|---|---|
| Salmon, wild Atlantic | 25 g | 182 kcal | 14 g | ~1.8–2.2 g |
| Salmon, farmed Atlantic | 22 g | 206 kcal | 11 g | ~1.8–2.5 g |
| Chicken breast | 31 g | 165 kcal | 19 g | Trace |
| Tuna, canned light in water | 25–26 g | 115 kcal | 22 g | ~0.2–0.3 g |
| Cod | 23 g | 105 kcal | 22 g | ~0.2 g |
| Lean beef mince | 26 g | 170 kcal | 15 g | Trace |
| Firm tofu | 15–17 g | 145 kcal | 11 g | ALA only |
| Eggs | 12.6 g | 143 kcal | 9 g | Small |
Salmon is lower in protein per calorie than chicken or white fish because of its fat, but that fat is largely the long-chain omega-3s EPA and DHA. See chicken breast protein, tuna packet recipes and tofu protein.
Omega-3s, vitamin D and B12
A 100 g portion of salmon typically provides:
- EPA and DHA omega-3s: about 1.5 to 2.5 g, more than most adults get in a week from other foods.
- Vitamin D: a substantial share of daily needs, with wild salmon usually higher than farmed.
- Vitamin B12: well over the daily requirement.
- Selenium: a large share of daily needs.
The NIH Office of Dietary Supplements lists salmon among the richest food sources of EPA and DHA.
Wild vs farmed salmon
| Wild | Farmed | |
|---|---|---|
| Protein | Slightly higher | Slightly lower |
| Fat and calories | Lower | Higher |
| Omega-3 per serving | Varies by species | Often similar or higher due to more fat |
| Colour | Natural from diet | From feed (astaxanthin) |
| Price | Usually higher | Usually lower |
| Availability | Seasonal, often frozen | Year-round |
Both are nutritious. Choosing certified products (such as MSC for wild or ASC for farmed) helps with sustainability.
Canned salmon: the budget option
Canned salmon, usually pink or sockeye, is cooked in the can and keeps for years. It's one of the cheapest ways to get omega-3s and protein. Eating the soft, edible bones adds calcium: about 200 to 250 mg per 100 g. Use it for salmon patties, pasta, salads, rice bowls and sandwiches. Compare costs with the protein cost calculator.
Is salmon good for building muscle?
Yes. Salmon protein is complete, highly digestible and rich in leucine, with about 1.8 to 2 g per 100 g cooked. A 150 g fillet supplies roughly 2.5 g of leucine, enough to stimulate muscle protein synthesis in most adults. Some small studies suggest omega-3s may also support muscle protein synthesis in older adults, though the evidence is mixed. For most people, the practical benefit is simple: salmon makes it easy to get a full serving of protein at dinner while also covering omega-3 needs.
Salmon for weight loss
Salmon is more calorie-dense than white fish, so portion size matters if you're in a calorie deficit. Choosing wild or coho salmon, baking rather than frying, and pairing it with vegetables and a modest portion of starch keeps a salmon dinner around 450 to 550 kcal with 35 to 40 g of protein. Its protein and fat make it very filling, which helps many people stick to their plan. If you're tracking, the macro calculator helps set your daily targets.
Buying tips
- Fresh fillets should smell clean and slightly briny, not fishy, with firm, moist flesh.
- Frozen salmon is often frozen soon after catch and can be as good as fresh; thaw overnight in the fridge.
- Skin-on fillets hold together better when cooking, and the crispy skin is edible.
Salmon and mercury
Salmon is low in mercury. The FDA and EPA advice about eating fish lists salmon as a "best choice", suitable for two to three servings a week for adults, including during pregnancy. That makes it a good alternative to higher-mercury fish like swordfish and king mackerel.
High-protein salmon meals
| Meal | Protein (approx.) |
|---|---|
| Baked salmon, quinoa and broccoli | 40 g |
| Salmon rice bowl with edamame and avocado | 42 g |
| Salmon patties (canned) with Greek yogurt dip | 32 g |
| Smoked salmon bagel with cottage cheese | 30 g |
| Salmon and lentil salad | 38 g |
| Salmon pasta with peas | 35 g |
| Salmon pouch tortilla (trail) | 25 g |
Ideas for weeknights are in easy high-protein meals, and for meal prep in 7-day high-protein meal prep.
How to cook salmon well
- Pat dry and season with salt.
- Bake at 200 °C (400 °F) for 12 to 15 minutes for a 2.5 cm (1 in) thick fillet.
- Pan-fry skin side down in a hot pan for 4 to 5 minutes, then flip for 1 to 3 minutes.
- Air-fry at 200 °C for 8 to 10 minutes.
- Check doneness: the USDA safe minimum for fish is 63 °C (145 °F). Many cooks prefer salmon slightly lower for a moist texture, accepting that it's below the official guideline.
Salmon on the trail
Salmon pouches are a top backpacking protein: light, no draining, and about 15 to 20 g of protein each, plus omega-3 fats. They work in tortillas, couscous, instant mashed potato and ramen. See backpacking lunch ideas and backpacking dinner ideas.
Quick reference
- Cooked salmon: about 22–26 g protein per 100 g.
- Fillet (150 g raw): about 30 g protein.
- Best for: omega-3s, vitamin D, B12.
- Mercury: low; best choice.
Sources: nutrient values from USDA FoodData Central (fish, salmon, Atlantic, farmed and wild, cooked, dry heat; sockeye; coho; pink canned); omega-3 data from the NIH Office of Dietary Supplements; fish advice from the FDA and EPA; cooking temperatures from the USDA FSIS. General information, not personalised dietary advice.
Frequently asked questions
How much protein is in salmon?
Cooked salmon has about 22 to 26 g of protein per 100 g, depending on species and whether it's wild or farmed. Cooked farmed Atlantic salmon has about 22 g; cooked wild Atlantic and sockeye about 25 to 26 g, based on USDA FoodData Central.
How much protein is in a salmon fillet?
A typical 150 g (5 oz) raw fillet cooks down to about 115 to 120 g and contains roughly 28 to 31 g of protein. Fillet sizes vary, so weighing gives the best estimate.
Is wild or farmed salmon higher in protein?
Wild salmon is usually slightly higher in protein and lower in fat and calories. Farmed salmon has more fat, including more total omega-3, per serving. Both are excellent protein sources.
Is canned salmon as good as fresh?
Nutritionally, it's very close. Canned salmon has about 20 to 25 g of protein per 100 g drained, and if you eat the soft bones it provides much more calcium. It's also cheaper and shelf-stable.
How often should I eat salmon?
Many health bodies recommend eating fish at least twice a week, including one oily fish such as salmon. Salmon is low in mercury and listed by the FDA and EPA as a best choice.