How Much Protein in Salmon? All Species Compared

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

protein in salmon all species cooked fillet

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Salmon protein per 3oz cooked: wild King/Chinook = 22g (185 cal), sockeye = 21g (144 cal — leanest), Atlantic farmed = 19g (175 cal). All salmon is a complete protein with exceptional omega-3s (1,100–2,200mg EPA+DHA per serving) and one of the best natural sources of vitamin D (71% DV per 3oz).

🔬 Nutrition Facts — Per 3oz Wild Sockeye Salmon (85g cooked)

Source: USDA FoodData Central · 2026

144

Calories (kcal)

Protein21g

Carbohydrates0g

Fat6g

Fiber0g

Sugar0g

Sodium48mg

🥗 Key Ingredients & Nutrients at a Glance

💪21gProtein

🔥144 kcalCalories

🐟1.4g EPA+DHAOmega-3

🧈6gFat

💊71% DVVitamin D

💊108% DVVitamin B12

🍽️65% DVSelenium

🍚0gCarbs

📊 Quick Facts

•🐟 Per 3oz cooked: 19–22g protein (0g carbs)
•🐟 Leanest species: Sockeye — 21g protein, 144 cal only
•🐟 Per 6oz fillet: 38–44g protein — full meal protein
•⭐ Omega-3 bonus: 1,100–2,200mg EPA+DHA per 3oz serving
•⭐ Vitamin D: 71% DV per 3oz — one of best food sources
•⭐ Vitamin B12: 108% DV per 3oz — exceeds daily requirement
•💪 Muscle benefit: Omega-3s independently boost muscle protein synthesis

🚨 Top Problems — Solved

❌ Problem

You need 30g protein per meal but salmon servings seem small

✅ Solution

A standard 4oz salmon fillet = 28g protein at 188 cal. Go to 5oz = 35g protein at 235 cal. That's a complete protein serving in one piece of fish. Pair with Greek yogurt sauce for an extra 5–8g protein at minimal calories.

❌ Problem

Fresh salmon is expensive — you can't afford it regularly

✅ Solution

Wild canned pink salmon (3oz) = 21g protein, 118 cal, $0.80–1.20 per serving. Nutritionally nearly identical to fresh. Use for salmon patties, pasta, salads, bowls. Wild Planet and Safe Catch are quality brands. Frozen wild salmon is 30–50% cheaper than fresh at same quality.

❌ Problem

You're worried about mercury in salmon

✅ Solution

Salmon has among the LOWEST mercury of all fish (0.014–0.022 ppm vs tuna 0.12–0.69 ppm). The FDA specifically recommends salmon as a safe choice for pregnant women (2–3 servings/week). Salmon's selenium also naturally binds and neutralizes mercury.

❌ Problem

You don't know how much salmon to eat for meaningful omega-3 benefits

✅ Solution

AHA recommends 500mg EPA+DHA daily. One 3oz salmon serving provides 1,100–2,200mg — 2–4x the daily minimum. Two servings per week meets the full weekly AHA recommendation. For anti-inflammatory benefits (arthritis, brain health): 3+ servings/week.

Salmon Protein: All Species Compared

Salmon Type (3oz cooked)	Protein	Calories	Omega-3
Wild King/Chinook	22g	185 cal	2,200mg
Sockeye (red)	21g	144 cal	1,400mg
Atlantic (farmed)	19g	175 cal	2,200mg
Pink (canned)	20g	118 cal	1,100mg
Coho (silver)	21g	156 cal	1,300mg
Smoked salmon	17g	100 cal	900mg

Values approximate based on USDA data. Omega-3 values are EPA + DHA combined.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How much protein is in salmon?

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Salmon protein per 3oz (85g) cooked: Atlantic salmon = 19g protein, sockeye = 21g, pink = 20g, wild king = 22g. Per 100g: approximately 25g protein. Salmon is a complete protein with all 9 essential amino acids plus omega-3 fatty acids EPA and DHA.

How many calories and protein in 4oz salmon?

−

4oz (113g) cooked Atlantic salmon: 234 calories, 25g protein, 14g fat, 0g carbs. Wild-caught sockeye: 188 calories, 28g protein, 9g fat. Wild salmon is significantly leaner than farmed Atlantic salmon while providing similar or more protein.

Is salmon high in protein?

−

Yes — salmon is one of the best protein foods available: 20–22g protein per 3oz serving, complete amino acid profile, and exceptional bioavailability. Unlike many high-protein foods, salmon also provides omega-3 fatty acids (EPA + DHA) that are difficult to obtain from other sources.

How much protein in a salmon fillet?

Is canned salmon high in protein?

Does cooking salmon reduce protein?

Is salmon good for building muscle?

Is salmon good for weight loss?

How much omega-3 is in salmon?

Is farmed or wild salmon better?

How many grams of protein per 100 calories of salmon?

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How does salmon compare to chicken for protein?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.