How Much Protein in Salmon? Wild vs Farmed, Raw and Cooked
Per 100 g, cooked farmed Atlantic salmon has 22.1 g of protein and raw farmed Atlantic salmon has 20.4 g. A 3 oz portion of cooked farmed Atlantic salmon (85 g) has 18.8 g of protein. A 3 oz portion of cooked wild Atlantic salmon (85 g) has 21.6 g of protein. Per 100 g, cooked farmed Atlantic salmon also provides 206 kcal, 12.4 g of fat and 0.0 g of carbohydrate.
Ranked #26 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Salmon, Atlantic, farmed, cooked (dry heat) FDC 175168 | Cooked | 22.1 g | 206 | 12.4 g | 0.0 g | 3 oz (85 g) | 18.8 g 3 oz (85 g) | 175 | |
| Salmon, Atlantic, farmed, raw FDC 175167 | Raw | 20.4 g | 208 | 13.4 g | 0.0 g | 3 oz (85 g) | 17.4 g 3 oz (85 g) | 177 | |
| Salmon, Atlantic, wild, cooked (dry heat) FDC 171998 | Cooked | 25.4 g | 182 | 8.1 g | 0.0 g | 3 oz (85 g) | 21.6 g 3 oz (85 g) | 155 | |
| Salmon, Atlantic, wild, raw FDC 173686 | Raw | 19.8 g | 142 | 6.3 g | 0.0 g | 3 oz (85 g) | 16.9 g 3 oz (85 g) | 121 | |
Protein by amount: cooked farmed Atlantic salmon
| Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 22.1 g | 206 | 12.4 g | 0.0 g |
| 150 g | 33.2 g | 309 | 18.5 g | 0.0 g |
| 200 g | 44.2 g | 412 | 24.7 g | 0.0 g |
| 250 g | 55.3 g | 515 | 30.9 g | 0.0 g |
| 300 g | 66.3 g | 618 | 37.1 g | 0.0 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
Cooking removes water, so cooked salmon weighs less than the raw fish it came from and its protein per 100 g rises. USDA lists 20.42 g of protein per 100 g for raw farmed Atlantic salmon and 22.1 g cooked (dry heat), and 19.84 g raw and 25.44 g cooked for wild Atlantic salmon. Use the raw rows if you weigh salmon before cooking and the cooked rows if you weigh it after.
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Cottage cheese, lowfat, 2% milkfat | 12.9 g | 10.5 g | 81 |
| Sardines, canned in oil, drained | 11.8 g | 24.6 g | 208 |
| Ground beef, 85% lean, cooked (pan-browned) | 10.8 g | 27.7 g | 256 |
| Salmon, Atlantic, farmed, cooked (dry heat) | 10.7 g | 22.1 g | 206 |
| Chicken wing with skin, roasted | 9.4 g | 23.8 g | 254 |
| Whole egg, raw | 8.8 g | 12.6 g | 143 |
To find your own daily protein target, use the Protein Intake Calculator.
Frequently asked questions
How much protein is in 3 oz of cooked salmon?
A 3 oz (85 g) portion of cooked farmed Atlantic salmon has 18.8 g of protein and 175 kcal. The same portion of cooked wild Atlantic salmon has 21.6 g of protein and 155 kcal.
Does wild salmon have more protein than farmed salmon?
Cooked, yes: USDA lists 25.44 g of protein per 100 g for wild Atlantic salmon and 22.1 g for farmed (FDC 171998 and 175168). Raw, the two are close: 19.84 g wild and 20.42 g farmed.
How much protein is in 100 g of raw salmon?
Raw farmed Atlantic salmon has 20.4 g of protein per 100 g and raw wild Atlantic salmon has 19.8 g (USDA FDC 175167 and 173686).
How much protein is in 200 g of cooked salmon?
200 g of cooked farmed Atlantic salmon has 44.2 g of protein and 412 kcal. 200 g of cooked wild Atlantic salmon has 50.9 g of protein and 364 kcal.
How many calories are in cooked wild vs farmed salmon?
Per 100 g, cooked wild Atlantic salmon has 182 kcal and cooked farmed Atlantic salmon has 206 kcal.
How much fat is in cooked farmed salmon?
Cooked farmed Atlantic salmon has 12.4 g of fat per 100 g and 10.5 g per 3 oz (85 g) portion. Cooked wild Atlantic salmon has 8.1 g of fat per 100 g.
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.
Source
- USDA FoodData Central, SR Legacy (April 2018). Fish, salmon, Atlantic, farmed, cooked, dry heat. FDC ID 175168. ↗
- USDA FoodData Central, SR Legacy (April 2018). Fish, salmon, Atlantic, farmed, raw. FDC ID 175167. ↗
- USDA FoodData Central, SR Legacy (April 2018). Fish, salmon, Atlantic, wild, cooked, dry heat. FDC ID 171998. ↗
- USDA FoodData Central, SR Legacy (April 2018). Fish, salmon, Atlantic, wild, raw. FDC ID 173686. ↗