How many grams of protein are in 8 ounces of Atlantic salmon?

December 8, 2025 •

5 min read

According to nutritional data, an 8-ounce fillet of Atlantic salmon typically provides a substantial amount of high-quality protein. The exact number of grams of protein in 8 ounces of Atlantic salmon can vary slightly based on factors like whether the fish is wild or farmed and its cooking method.

Quick Summary

An 8-ounce serving of Atlantic salmon is an excellent source of protein, with the amount differing slightly between wild-caught and farmed varieties. This article explores the specific protein count, nutritional variations, and benefits of including this complete protein source in your diet.

Key Points

Protein Content: An 8-ounce cooked fillet of Atlantic salmon contains approximately 50-58 grams of high-quality protein, with the amount varying slightly depending on whether it's farmed or wild.
Wild vs. Farmed: Wild Atlantic salmon is typically leaner and has a slightly higher protein-to-fat ratio per ounce compared to its farmed counterpart.
Complete Protein: The protein in salmon is a 'complete protein,' containing all the essential amino acids necessary for body function, growth, and repair.
Nutrient-Dense: Besides protein, salmon provides vital nutrients like omega-3 fatty acids, B vitamins, and Vitamin D.
Health Benefits: Regular consumption supports muscle maintenance, helps with weight management, and benefits overall brain and bone health.
Serving Size: An 8-ounce portion is a robust serving that can easily meet or exceed the recommended protein intake for a single meal.
Cooking Method: Preparation affects nutritional concentration; cooked salmon has a more concentrated protein content per ounce than raw.

How Much Protein Is in 8 Ounces of Atlantic Salmon?

An 8-ounce (about 227-gram) portion of Atlantic salmon offers a significant protein boost, though the exact figures can vary based on several factors. On average, a cooked 8-ounce fillet of farmed Atlantic salmon contains approximately 50 grams of high-quality, complete protein. For wild-caught Atlantic salmon, the protein content for the same 8-ounce size is typically around 58 grams when cooked.

The difference is largely due to the fat content. Farmed salmon tends to have a higher fat-to-protein ratio, while wild salmon is leaner and contains more protein by weight. This makes Atlantic salmon a valuable food for building and repairing muscle, supporting bone health, and maintaining satiety.

Factors Affecting Protein Content

Several elements can influence the final protein count of your salmon fillet:

Wild vs. Farmed: As noted, wild salmon's more active lifestyle results in a leaner fish with a slightly higher protein concentration per ounce compared to farmed salmon.
Cooking Method: The way you prepare the salmon affects its weight and nutrient density. For instance, baking or grilling the fish removes some moisture, concentrating the nutrients and resulting in slightly more protein per ounce than raw fish.
Portion Size: While an 8-ounce portion is a generous single serving, protein requirements vary. Knowing the protein per ounce helps you adjust serving sizes to meet your specific dietary goals.

Comparing Wild vs. Farmed Atlantic Salmon

Beyond protein, there are other nutritional differences between wild and farmed Atlantic salmon worth considering. Below is a comparison based on approximate values for an 8-ounce, cooked fillet.


Nutrient	Wild Atlantic Salmon (Cooked 8 oz)	Farmed Atlantic Salmon (Cooked 8 oz)
Protein	~58 grams	~50 grams
Calories	~413 calories	~467 calories
Fat	~18 grams	~28 grams
Omega-3s (EPA+DHA)	High	High, but feed-dependent
Vitamins (B6, B12)	Often higher	Excellent source

A Protein Powerhouse for Your Health

Regardless of whether you choose wild or farmed, Atlantic salmon provides a powerful nutritional punch. The protein it contains is a 'complete protein,' meaning it offers all the essential amino acids your body needs to function, grow, and repair itself. This makes it an ideal food for athletes, individuals managing their weight, and those seeking overall wellness. Pairing salmon with other healthy foods like vegetables and whole grains creates a balanced and satisfying meal.

Here are some of the health benefits tied to salmon consumption:

Supports muscle maintenance and growth: The high-quality protein is vital for muscle repair, especially after exercise.
Aids in weight management: Protein promotes feelings of fullness, which can help control appetite and calorie intake.
Boosts brain health: The omega-3 fatty acids in salmon are crucial for cognitive function and reducing inflammation.
Rich in essential vitamins: Salmon is an excellent source of B vitamins and Vitamin D, which are important for energy and bone health.

Tips for Cooking and Enjoying Atlantic Salmon

To get the most out of your 8-ounce serving, try these preparation methods:

Baking: Place the fillet on a baking sheet with lemon slices, herbs, and a drizzle of olive oil. Bake at 400°F (200°C) for 12-15 minutes, or until cooked through.
Grilling: Season the salmon and place it skin-side down on a medium-hot grill. Cook for 6-8 minutes, then flip for another 2-4 minutes, or until it flakes easily.
Pan-Searing: Sear the fillet, skin-side down, in a hot, lightly oiled pan. Cook for 5-7 minutes until the skin is crispy, then flip and cook for another 2-3 minutes.

Conclusion

An 8-ounce serving of Atlantic salmon provides a significant amount of high-quality protein, making it an excellent addition to a balanced diet. With protein totals ranging from approximately 50 to 58 grams, this portion size helps meet daily protein requirements while also providing essential omega-3 fatty acids and vital nutrients. The difference between farmed and wild salmon is slight in terms of protein, but both are superb sources for promoting muscle health, satiety, and overall wellness. Enjoying this delicious and versatile fish is a great way to support your nutritional goals.

Frequently Asked Questions (FAQs)

What are the main nutritional differences between wild and farmed Atlantic salmon?

Farmed Atlantic salmon typically has a higher fat content and, consequently, slightly lower protein per ounce than leaner, wild-caught salmon. Wild salmon also tends to have a more diverse micronutrient profile due to its natural diet.

Is the protein in Atlantic salmon easily absorbed by the body?

Yes, the protein in salmon is a complete and highly bioavailable protein, meaning it is easily digested and absorbed by the body. This ensures your body can efficiently use the amino acids for muscle repair and other functions.

How does the protein content of salmon compare to other fish?

Salmon is considered one of the highest protein fish. For example, while 8 ounces of Atlantic salmon provides around 50-58 grams of protein, other fish like Pacific cod or pollock offer less protein for the same weight.

How can I maximize the protein intake from my salmon fillet?

To maximize protein intake, focus on cooking methods that don't add significant amounts of fat, such as baking, grilling, or steaming. Serving with a side of legumes or whole grains can also further boost the protein content of your meal.

Is 8 ounces of salmon too much for a single serving?

For most adults, an 8-ounce serving is a perfectly healthy and substantial portion, especially for dinner. It can easily help a person meet or exceed the recommended 20-30 grams of protein per meal for optimal health.

Does the protein content of salmon change when it's cooked?

The protein content per ounce of cooked salmon is typically higher than raw salmon because cooking removes moisture, concentrating the nutrients. An 8-ounce raw fillet will yield a smaller, more protein-dense cooked portion.

What are the health benefits of eating the high protein in Atlantic salmon?

Consuming the high-quality protein in salmon aids in muscle building, supports strong bones, and promotes a feeling of fullness that can assist with weight management. It also supplies all essential amino acids required for the body's repair and maintenance.

Citations

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Frequently Asked Questions

The protein content per ounce is higher in cooked salmon than in raw because cooking removes water, concentrating the nutrients. For example, an 8-ounce raw fillet will weigh less once cooked, and its protein will be denser.

Wild Atlantic salmon generally has a slightly higher protein content per ounce. This is because wild salmon is leaner due to its natural diet and active lifestyle, giving it a higher protein-to-fat ratio than fattier, farmed salmon.

Salmon's protein is considered high-quality because it is a 'complete protein.' This means it contains all nine essential amino acids that your body cannot produce on its own and must obtain from food.

An 8-ounce serving is considered a very healthy, protein-rich meal for most adults. It provides well over the 20-30 grams of protein often recommended per meal to support muscle maintenance and satiety.

Cooking methods like baking, grilling, and searing do not significantly alter the total amount of protein in the fish. Instead, they affect the moisture content. For the most accurate nutrient count, refer to the cooked weight of the fish.

In addition to protein, Atlantic salmon is rich in heart-healthy omega-3 fatty acids (EPA and DHA), B vitamins (especially B6 and B12), and vitamin D. It also contains essential minerals like selenium and potassium.

The protein content can vary slightly among different species and between wild and farmed salmon. While Atlantic salmon provides high protein, other types like wild Alaskan salmon may also have slightly different protein-to-fat ratios.