How Much Protein is there in Salmon Fillet? A Visual Guide

A cooked salmon fillet can provide roughly 19 to 50 grams of protein, depending on its cooked edible weight and the species. Using USDA FoodData Central record 175168 for Atlantic farmed salmon cooked with dry heat (22.1 g protein per 100 g), a 6-ounce (170-gram) cooked portion provides about 37.6 grams of protein.

What You’ll Learn in This Guide

• How much protein is in different salmon fillet sizes.
• Protein content of Atlantic, Sockeye, Coho, King, and Pink salmon.
• The difference between raw and cooked salmon protein values.
• How salmon compares with chicken, tuna, and other high-protein foods.
• Easy visual portion guides so you can estimate protein without using a kitchen scale.

Salmon Fillet Protein by Portion Size

Not every salmon fillet is the same size. A small fillet served at home may weigh around 4 ounces (113 grams), while a restaurant portion is often 6 to 8 ounces (170–227 grams) or even larger.

The larger the fillet, the more protein it contains. Use the chart below to estimate the protein content of your salmon, even if you don’t have a kitchen scale.

Calculation basis: Atlantic farmed salmon, cooked with dry heat, USDA FoodData Central FDC 175168: 22.1 g protein and 206 kcal per 100 g. Values are multiplied by the cooked edible weight and rounded to one decimal place for protein and the nearest calorie.

If you’re tracking your daily protein intake, estimating the size of your salmon fillet can help you stay on target. For example, if your goal is 120 grams of protein per day, one standard 6-ounce salmon fillet provides nearly one-third of your daily target before adding protein from other meals.

Does the Type of Salmon Affect Protein Content?

Yes—but only slightly. While all salmon varieties are excellent sources of complete protein. Some species naturally contain a little more protein than others. The difference isn’t dramatic. But if you’re tracking your macros closely, it’s worth knowing.

It does not matter that you choose Atlantic salmon, Sockeye, Coho, or Pink salmon. You’ll still get a protein-rich meal packed with essential amino acids, vitamins, and heart-healthy omega-3 fatty acids

These are separate USDA records for specific species and preparations. Do not apply one row’s protein value to another species. Search the listed FDC ID in USDA FoodData Central to review the complete nutrient record.

The species difference is meaningful when you track protein closely. For example, 170 g of cooked Atlantic farmed salmon provides about 37.6 g of protein, while 170 g of cooked sockeye provides about 45.1 g. Both estimates are valid only when matched to the named USDA record.

Choose the species you enjoy and record the cooked edible weight. For precise tracking, use the matching species and preparation in your food log rather than a generic “salmon” entry.

Does Cooking Change the Protein Content of Salmon?

Cooked edible weight	Protein using FDC 175168
155 g	34.3 g
170 g	37.6 g
200 g	44.2 g

Cooking salmon doesn’t destroy its protein. Instead, it removes water from the fish, making the protein more concentrated by weight. This is why 100 grams of cooked salmon usually contains slightly more protein than 100 grams of raw salmon.

If you’re eating the same fillet before and after cooking, the total amount of protein stays nearly the same. The fillet simply weighs less after losing moisture during cooking.

Do not convert a raw weight to a cooked weight with a universal percentage. Moisture loss varies with species, thickness, temperature and cooking time. Record the weight you actually measured and use a USDA entry with the same raw or cooked basis.

The two rows are separate USDA composite records, not before-and-after measurements of one fillet. They show why your food-log entry must match whether you weighed the salmon raw or cooked.

If you log your meals in a calorie-tracking app, make sure you select the correct version of salmon—raw or cooked. Using the wrong entry can slightly affect your protein and calorie totals, especially if you regularly weigh your food before cooking.

Which Cooking Method Is Best for Protein?

From a protein standpoint, baking, grilling, steaming, and air frying all provide virtually the same amount of protein. The main differences come from the amount of fat or oil used during cooking.

If your goal is to maximize protein while keeping calories under control, baked or grilled salmon is usually the best choice. These methods preserve the fish’s natural nutrients while requiring little or no added fat.

How Does Salmon Compare to Other High-Protein Foods?

Salmon is one of the best natural sources of protein, but how does it compare to other popular protein-rich foods like chicken breast, eggs, tuna, or Greek yogurt?

The table below compares the approximate protein content per 100 grams of each food.

While chicken breast contains slightly more protein per 100 grams, salmon offers a unique nutritional advantage thanks to its high levels of omega-3 fatty acids, vitamin D, vitamin B12, and selenium. These nutrients support heart health, brain function, and overall well-being, making salmon much more than just a protein source.

If your goal is simply to maximize protein intake, chicken breast and tuna are excellent choices. However, if you’re looking for a balance of protein and healthy fats, salmon remains one of the healthiest foods you can eat.

Salmon Data Sources and Calculation Notes