Protein in Salmon
Quick Answer
Salmon contains 22g of protein per 100g (3.5 oz). This high protein content makes it an excellent choice for muscle building, recovery, and satiety. Scan salmon photos to track protein intake for gym, Ozempic, or weight loss goals.
Protein & Nutrition - Salmon
| Nutrient | Amount |
|---|---|
| Protein | 22g |
| Calories | 206 kcal |
| Carbohydrates | 0g |
| Fat | 13g |
| Protein per 100 calories | 11g |
| Serving Size | 100g (3.5 oz) |
Free Health Calculators (No Signup)
How Much Protein Is in Salmon?
Salmon contains 22g of protein per 100g (3.5 oz). With 22g per serving, salmon is a solid protein choice for meeting daily targets. Most active adults need 1.6-2.2g of protein per kg of body weight for optimal health and body composition. Use our protein calculator to determine your personalized daily protein needs based on your weight, activity level, and fitness goals.
Is Salmon a Good Protein Source?
Yes, salmon is an excellent protein source. With 22g per 100g (3.5 oz), it's one of the most efficient ways to hit your protein targets without excessive calories or fat. The protein quality matters too—animal proteins (chicken, fish, eggs) provide all essential amino acids, while plant proteins may need to be combined. Salmon is a complete protein with all essential amino acids.
Salmon Protein for Muscle Building
For muscle building and hypertrophy, protein timing and total daily intake are key. Salmon is ideal for post-workout meals, providing 22g of protein to support muscle protein synthesis. Consuming 20-40g of protein per meal optimizes muscle growth. Research shows that distributing protein evenly across 3-4 meals maximizes muscle growth better than eating all your protein in one or two large meals. Include salmon as part of a balanced muscle-building diet with sufficient total protein (1.6-2.2g per kg body weight daily).
Salmon Protein for Weight Loss
High-protein foods are essential for weight loss because protein increases satiety, preserves muscle mass during calorie restriction, and has a high thermic effect (your body burns calories digesting it). Salmon is an excellent weight loss food with 22g of protein and only 206 calories. This high protein-to-calorie ratio keeps you full while maintaining a calorie deficit. Aim for 25-35% of your daily calories from protein when losing weight.
Protein in Salmon for Ozempic Users
People on Ozempic, Wegovy, Mounjaro, or other GLP-1 medications face reduced appetite, making it critical to prioritize protein to prevent muscle loss during rapid weight loss. Salmon is an excellent choice for Ozempic users, providing 22g of protein per 100g (3.5 oz) to preserve lean body mass. With suppressed appetite, you need protein-dense foods that deliver maximum nutrition in smaller portions. Track protein intake daily using our food scanner to ensure you're hitting targets even when you're not hungry. Muscle preservation is critical for long-term metabolism and health.
How to Scan Salmon Protein Content
Want to track protein in salmon without manual entry? Use our free AI food scanner to photograph your meal and get instant protein and macro breakdowns. The scanner identifies salmon, estimates your portion size, and calculates protein content automatically. This is especially useful when eating out or meal prepping, where exact portion sizes vary. For packaged salmon products, scan the barcode to pull verified protein data from the nutrition label. Both scanning methods are free, instant, and require no signup.
Salmon vs Other Protein Sources
How does salmon compare to other protein sources? With 22g protein, salmon is similar to eggs (13g per 2 eggs) or Greek yogurt (17g per cup) as a solid protein choice. Choose protein sources based on your taste preferences, dietary restrictions (vegetarian, vegan, allergies), and macro targets. Variety ensures you get all essential amino acids and nutrients.
Download the Food Identifier App
Track calories, scan barcodes, identify foods from photos, and get personalized nutrition insights — all for FREE!
⭐ 4.9/5 rating • 100,000+ downloads • Works offline
Frequently Asked Questions
Q:How much protein is in salmon?
A: Salmon contains 22g of protein per 100g (3.5 oz).
Q:Is salmon a good protein source?
A: Yes, salmon is an excellent protein source with 22g per serving.
Q:Is salmon high in protein?
A: Yes, salmon contains 22g protein per 100g (3.5 oz).
Q:Can I eat salmon for muscle building?
A: Yes, salmon is great for muscle building with 22g protein per serving.
Q:Is salmon good for weight loss protein targets?
A: Yes, salmon provides high protein (22g) with relatively low calories.
Q:How much protein per 100 calories in salmon?
A: Salmon provides approximately 11g of protein per 100 calories.
Q:Is salmon good for Ozempic protein intake?
A: Yes, salmon is excellent for Ozempic users due to high protein density (22g per serving).
Q:What's better for protein: salmon or chicken breast?
A: Chicken breast has more protein (31g per 100g) compared to salmon (22g per 100g (3.5 oz)). Chicken breast is higher in protein.
Q:How to track protein in salmon?
A: Use our free food scanner app to photograph salmon. The AI identifies it and calculates protein content based on your portion size automatically.
Q:Does salmon have complete protein?
A: Yes, salmon provides complete protein with all essential amino acids.
Q:Best time to eat salmon for protein absorption?
A: Post-workout meals (within 2 hours) optimize protein absorption for muscle recovery. Salmon is perfect post-workout.
Q:Protein in salmon vs other foods?
A: Salmon has 22g protein. Compare: chicken breast (31g/100g), salmon (22g/100g), eggs (13g/2), Greek yogurt (17g/cup), tofu (10g/100g).
📅 Last updated: January 16, 2026 • ✓ Medically reviewed • ✓ Based on USDA data
Stop Guessing. Start Scanning.
Get instant nutrition data for ANY food. Free forever • No signup • Works offline
✓ Photo Scanning
✓ Barcode Reader
✓ Macro Tracking
✓ No Signup