100g of cooked salmon typically contains approximately 25-27 grams of protein. This varies slightly between farmed and wild varieties, but the difference is usually small.
Protein in Salmon Calculator
About This Calculator
Calculate how much protein is in salmon with this free calculator. Salmon is not only a great source of high-quality protein but also provides omega-3 fatty acids, making it a nutritional powerhouse. The protein in salmon is complete, containing all essential amino acids your body needs. Whether you prefer farmed or wild-caught salmon, this calculator helps you determine exactly how much protein you're getting from your serving. Farmed and wild salmon have similar protein content, though wild salmon may have slightly different fat profiles. Use this protein in salmon calculator to track your protein intake, plan balanced meals, and ensure you're meeting your daily nutritional goals.
Safety note
Educational estimates from USDA FoodData Central. Values vary by brand, preparation, and portion accuracy. Not medical advice or an allergy guide. Talk to a licensed clinician or registered dietitian for personal nutrition or medical decisions.
Reference values
Static estimates using the default variant (Atlantic salmon, farmed, cooked, dry heat) for a quick orientation.
Per 100 g
- Protein
- 22.1 g
- Fiber
- 0 g
Typical serving (85 g)
- Protein
- 18.8 g
- Fiber
- 0 g
Calculate
0 g - 500 g
How to Measure Consistently
- Weigh salmon after cooking for accurate protein tracking, as cooking causes water and fat loss.
- A typical 100g serving of cooked salmon provides about 25-27g protein, depending on the variety.
- Use a kitchen scale for precise measurements, as salmon fillets vary significantly in size and thickness.
- If grilling or baking, weigh the cooked portion after removing skin if you don't eat it.
- For meal prep, cook and portion salmon into containers, weighing each portion for consistent protein tracking.
What Changes the Number
- Farmed vs wild: farmed salmon may have slightly more fat, but protein content per gram is similar between farmed and wild varieties.
- Cooking method: baking, grilling, or pan-searing causes some water and fat loss, concentrating protein per gram in cooked salmon.
- Cut and thickness: thicker fillets may retain more moisture when cooked, while thinner pieces may lose more water.
- Skin: salmon with skin has similar protein per gram of meat, but the skin adds calories and fat.
- Cooking time and temperature: overcooking can cause more moisture loss, making the fish denser and higher in protein per gram.
Frequently Asked Questions
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Health & data disclaimer
- Numbers come from USDA FoodData Central and are rounded; brands, recipes, and preparation can change actual values.
- For education only, not medical advice, diagnosis, allergy screening, or a substitute for professional care.
- If you have medical conditions, take medications, are pregnant, or need guidance for kids, review nutrition decisions with a licensed clinician or registered dietitian.
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