Salmon is widely recognized as a beneficial component of a balanced diet, primarily due to its rich content of high-quality protein and beneficial fats. Many people seek exact data on its protein content to meet specific dietary goals. This article provides detailed nutritional figures for a standard salmon fillet, exploring how protein density varies by species and preparation method.
Specific Protein Content by Salmon Type
The precise amount of protein in a salmon fillet depends heavily on the species and whether the weight is measured before or after cooking. A standard serving size is commonly defined as three ounces (about 85 grams) of cooked fish. Cooking concentrates the protein content because the heat process removes moisture from the fillet.
A three-ounce serving of cooked Atlantic salmon, the most widely consumed variety, typically provides approximately 21.6 grams of protein. Wild-caught sockeye salmon is slightly denser, offering around 22.5 grams in the same portion. Coho salmon delivers a comparable amount, generally falling close to 20 grams of protein per serving.
If a larger, four-ounce cooked fillet is consumed, the protein intake increases proportionally to about 28 to 29 grams. Slight differences in protein between species are mostly due to variances in fat content; leaner fish have a higher concentration of protein by weight. Although farmed Atlantic salmon may contain more fat than its wild counterpart, the protein content remains relatively stable across different types of salmon.
Beyond Protein: Essential Nutrients in Salmon
Salmon’s nutritional value extends far beyond protein, offering a profile rich in micronutrients and healthy fats. The fish is an exceptional source of the long-chain Omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A three-ounce cooked serving typically contains between 1.0 and 1.5 grams of these combined Omega-3s, which support heart health.
Salmon is also one of the few natural food sources of Vitamin D, which supports bone health and immune function. A single three-ounce serving provides well over 100% of the recommended Daily Value for Vitamin B12, necessary for nerve function and red blood cell formation. This same portion delivers a substantial amount of Niacin (Vitamin B3) and the trace mineral Selenium.
Niacin, often found in a range of 9 to 10 milligrams per serving, plays a role in energy metabolism and DNA repair. Selenium, with approximately 40 to 47 micrograms per serving, acts as an antioxidant. Salmon also provides high amounts of potassium (534 to 628 milligrams in a three-ounce portion), which supports blood pressure regulation and fluid balance.
Integrating Salmon into a Protein-Rich Diet
Salmon holds its own when compared to other popular animal proteins, though it is not the most protein-dense option available. Lean chicken breast and fresh tuna, for example, contain a higher protein-to-weight ratio, offering about 29 to 32 grams of protein per 100 grams of cooked meat. Cooked salmon generally provides about 25 grams of protein per 100 grams, similar to many cuts of lean beef (26 to 27 grams).
The difference in protein density is minor enough that salmon remains an excellent choice, especially when factoring in its superior Omega-3 profile. A four-ounce salmon fillet, roughly the size of a deck of cards, is an easy visual cue for a serving that provides nearly 30 grams of protein. Incorporating salmon twice weekly is a common recommendation to help meet both protein needs and beneficial fatty acid intake goals.