How many grams of protein are in 6oz of Atlantic salmon?

December 18, 2025 •

4 min read

An average 6oz serving of Atlantic salmon can contain anywhere from 33 to 38 grams of high-quality protein, with the exact amount varying depending on whether the fish is farmed or wild. This makes a single portion a significant contribution toward your daily protein needs.

Quick Summary

This article details the protein content of a 6oz Atlantic salmon fillet, exploring how farming methods and preparation affect the nutritional value. It highlights additional health benefits, including omega-3 fatty acids, and offers practical tips for incorporating this protein-rich food into a balanced diet.

Key Points

Protein Content: A 6oz portion of Atlantic salmon contains between 33-38 grams of protein, a significant amount for one meal.
Wild vs. Farmed Differences: Wild salmon is leaner and higher in protein per ounce, while farmed salmon has a higher fat content and can contain a slightly higher total protein amount due to a denser profile.
Cooking Matters: The method of cooking affects the final weight and nutrient density due to moisture loss. Grilling or baking can concentrate protein slightly.
Beyond Protein: Salmon is also rich in essential omega-3 fatty acids, vitamin D, and vitamin B12, supporting heart, brain, and bone health.
Inclusion in Diet: Incorporating a 6oz serving of Atlantic salmon into meals is an effective way to meet daily protein needs and gain other vital nutrients.
Weight Management: The protein and healthy fats in salmon contribute to satiety, which can help with weight control.
Mindful Consumption: Both wild and farmed salmon are nutritious options. Choosing a responsibly sourced product ensures a healthier and more sustainable choice.

Protein Powerhouse: The Breakdown of 6oz Atlantic Salmon

Beyond just the core number, understanding the factors that influence the protein content of salmon is key to maximizing its nutritional benefits. A standard 6oz (approximately 170-gram) portion is a powerful source of this essential macronutrient, but variances exist. These differences are primarily related to the fish's diet and environment, distinguishing between wild-caught and farmed Atlantic salmon.

Wild-Caught vs. Farmed: Nutritional Nuances

The primary difference in protein content between wild and farmed salmon stems from their fat composition. Wild salmon has a leaner profile due to its active lifestyle and natural diet, resulting in a slightly higher protein concentration per ounce compared to farmed fish. Farmed salmon, which are fed a controlled, high-fat diet, contain more overall fat, which slightly lowers the protein percentage by weight.

For a 6oz portion, this translates to a modest but notable difference:

Wild Atlantic Salmon: A 6oz portion of raw wild Atlantic salmon can contain approximately 34 grams of protein, according to some analyses.
Farmed Atlantic Salmon: A similar 6oz portion of cooked farmed Atlantic salmon may provide around 35 to 38 grams of protein. It's worth noting that cooking methods can impact the final protein weight due to moisture loss.

The Role of Cooking Method

Cooking salmon can slightly alter its nutritional values, primarily by reducing moisture content and concentrating nutrients. A grilled or baked fillet may have a slightly higher protein density by weight than raw salmon simply because some water has been cooked off. However, the total amount of protein in the original 6oz fillet remains the same. The key is to avoid high-fat cooking methods like frying, which can add unnecessary calories and saturated fats.

Here are some of the best cooking methods for maintaining salmon's nutritional integrity:

Baking: A simple, healthy method that retains moisture and flavor.
Grilling: Adds a smoky flavor without extra fat.
Poaching: A delicate method for a tender, flaky texture.
Steaming: Excellent for preserving moisture and nutrients.

Beyond Protein: Why Salmon is a Superfood

While its rich protein content is a major benefit, Atlantic salmon is a nutritional powerhouse for several other reasons. It is renowned for its high levels of omega-3 fatty acids, particularly EPA and DHA, which are crucial for brain and heart health. Omega-3s help to reduce inflammation, lower blood pressure, and decrease the risk of heart disease.

Additionally, salmon is an excellent source of essential vitamins and minerals:

Vitamin B12: Vital for red blood cell formation and neurological function. A single serving can provide well over the daily recommended intake.
Vitamin D: Essential for bone health and immune function. Salmon is one of the few natural dietary sources.
Selenium: An important mineral with antioxidant properties that supports thyroid health.
Potassium: Helps regulate blood pressure and nerve function.

Comparison Table: Wild vs. Farmed Atlantic Salmon


Feature	Wild-Caught Atlantic Salmon	Farmed Atlantic Salmon
Protein (per 6oz)	Approx. 34g	Approx. 35-38g
Fat Content	Leaner, lower fat	Higher fat content, richer flavor
Omega-3s	Generally higher levels due to varied diet	Higher overall omega-3s but with a less ideal omega-3 to omega-6 ratio
Vitamins & Minerals	Higher concentration of some minerals like calcium and iron	Comparable levels of vitamins like B12 and D
Contaminants	Typically lower levels	May contain trace amounts of contaminants or antibiotics, though regulations keep levels low
Sustainability	Varies by fishery; can be more sustainable	Helps alleviate pressure on wild populations
Flavor & Texture	Bolder, richer flavor; firmer texture	Milder, buttery flavor; softer texture

Incorporating Salmon into Your Diet

For a protein-packed and satisfying meal, incorporating a 6oz portion of Atlantic salmon is an excellent choice. It can be a central component of a meal, or a nutrient-dense addition to salads and wraps. The healthy fats in salmon contribute to a feeling of fullness, which can be beneficial for weight management. Pairing salmon with a variety of vegetables and whole grains ensures a balanced intake of nutrients. The key is to select high-quality salmon, whether farmed or wild, and prepare it with healthy cooking methods to get the most out of this nutrient-rich fish. Exploring different preparations can also keep your meals exciting and diverse. For more information on seafood selection, resources like the Monterey Bay Aquarium's Seafood Watch offer excellent guidance.

Conclusion

In summary, a 6oz serving of Atlantic salmon is a robust source of high-quality protein, providing between 33 and 38 grams depending on its origin and preparation. Both farmed and wild varieties offer significant nutritional benefits, including essential omega-3 fatty acids, vitamin D, and various minerals. While subtle differences in protein and fat content exist, incorporating either type into a balanced diet is a valuable strategy for boosting your overall nutrient intake. By considering the cooking method and source, you can confidently enjoy the numerous health benefits that Atlantic salmon provides.

Frequently Asked Questions

While the protein content per ounce is higher in wild salmon due to its leaner profile, a cooked 6oz farmed Atlantic salmon fillet can contain a slightly higher total amount of protein (up to 38g) compared to a cooked wild salmon fillet (around 34g).

The calorie count for a 6oz portion of Atlantic salmon varies based on whether it is wild or farmed. Wild Atlantic salmon typically has fewer calories (around 242 kcal) due to lower fat content, while farmed salmon contains more fat and thus more calories (around 354 kcal).

The general recommendation for daily protein intake is about 0.8 grams per kilogram of body weight. However, for optimal health and muscle maintenance, some research suggests aiming for 20-30 grams of protein per meal.

Yes, a 6oz portion of Atlantic salmon is an excellent size for a single meal. It provides a substantial amount of protein and other essential nutrients, making it a very satisfying and complete protein source.

Cooking does not destroy the protein in salmon, but it can make the final cooked fillet slightly more protein-dense by weight because water is lost during the cooking process. The total protein content of the original 6oz portion remains the same.

Yes, salmon is an excellent choice for weight loss. It is a lean source of high-quality protein and healthy fats that promote feelings of fullness and satisfaction, helping to manage appetite and support a healthy metabolism.

Atlantic salmon is rich in heart-healthy omega-3 fatty acids, which reduce inflammation and blood pressure. It also provides high levels of vitamin B12, vitamin D, selenium, and potassium, all essential for overall health.