How much protein is in salmon?
A 3 oz cooked (85 g) of salmon has about 18.8 g of protein. Per 100 g, salmon has 22.1 g. For context, most adults need at least 0.8 g of protein per kilogram of body weight, and 1.2 to 2.0 g/kg if training regularly. One fillet delivers close to 40 g, a substantial share of a day in a single piece.
Salmon nutrition facts
| Nutrient | Per 3 oz cooked (85 g) | Per 100 g |
|---|---|---|
| Calories | 175 | 206 |
| Protein | 18.8 g | 22.1 g |
| Carbohydrate | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 10.5 g | 12.4 g |
Values from Fish, salmon, Atlantic, farmed, cooked, dry heat (USDA FoodData Central, FDC ID 175168). Figures vary with variety and preparation.
What kind of protein is salmon?
Salmon is a complete protein, carrying all nine essential amino acids in the right ratios, so it stands on its own without being paired with a grain. It also brings a large dose of omega-3 fats, which is why the calories run higher than a lean white fish. The protein number is honest; the calories that climb are the cooking method. Pan-seared in oil or glazed with a sweet teriyaki, a fillet can pick up 100 to 200 calories that a plain baked piece would not.
Protein by portion
Restaurant and home portions vary widely. A 3 oz serving (85 g) is the nutrition-label reference, but a typical dinner fillet is 6 oz or larger, which roughly doubles both the protein and the calories. Wild salmon is a little leaner than farmed, so a wild fillet has slightly fewer calories for a similar protein count.
| Portion | Weight | Protein |
|---|---|---|
| 3 oz cooked | 85 g | 18.8 g |
| 6 oz cooked | 170 g | 37.6 g |
| Whole fillet | 178 g | 39.3 g |
Logging salmon with Forkd tracks the protein per meal from a photo, so hitting your target is something you can see rather than estimate.
Salmon protein: common questions
How much protein is in a salmon fillet?
A whole cooked fillet (about 178 g) has roughly 39 g of protein. A 3 oz serving (85 g) has about 19 g, and a 6 oz portion about 38 g. Per 100 g, salmon has 22 g of protein.
Is salmon a complete protein?
Yes. Salmon contains all nine essential amino acids in useful amounts, so it counts as a complete protein on its own without needing to be combined with another food.
Is salmon good for building muscle?
Salmon is well suited to it. A single fillet provides close to 40 g of high-quality protein plus omega-3 fats that support recovery. Spread across the day, that makes it easy to reach a muscle-building protein target.
Does salmon have more protein than chicken?
They are close. Cooked salmon has about 22 g of protein per 100 g and chicken breast about 31 g, so chicken is a bit more protein-dense per gram. Salmon makes up ground with omega-3 fats that chicken does not provide.
Keep going
Sources: Fish, salmon, Atlantic, farmed, cooked, dry heat (USDA FoodData Central, FDC ID 175168). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.