How much protein is in 100 grams of canned salmon?

January 1, 2026 •

3 min read

A 100-gram serving of canned salmon (drained solids) offers approximately 20 to 25 grams of high-quality protein, according to the USDA, although this can vary by species. This makes it a valuable and convenient protein source for various diets.

Quick Summary

This guide examines the protein content in 100 grams of canned salmon, including pink and sockeye. It also covers its nutrients, compares it to fresh salmon, and offers practical ways to add it to your meals.

Key Points

High-Quality Protein: A 100g serving of drained canned salmon contains between 20 and 25 grams of complete, high-quality protein.
Species Matters: Protein content varies slightly by species; sockeye typically has slightly more protein than pink salmon per 100g.
Nutrient Boost: Canned salmon often includes edible bones and skin, which significantly increases its calcium and Vitamin D content compared to fresh fillets.
Omega-3s Included: Despite minor reductions during processing, canned salmon remains a good source of heart-healthy omega-3 fatty acids, crucial for brain and heart health.
Convenience and Versatility: Being pre-cooked and shelf-stable, canned salmon is a convenient and cost-effective way to get a protein boost in salads, sandwiches, and hot meals.
Bioavailable Nutrients: The protein in salmon is highly bioavailable, meaning the body can readily absorb and use the essential amino acids for various bodily functions.

The Core Protein Count in Canned Salmon

The protein content in canned salmon is a key nutritional feature, making it a popular choice for health-conscious consumers. A standard 100-gram serving of drained, canned salmon contains between 20 and 25 grams of protein. This range reflects the natural differences between species and brands. The protein in salmon is a 'complete protein,' meaning it includes all nine essential amino acids needed for the body to build and repair tissues. This high bioavailability ensures the body can efficiently use the protein for muscle repair, immune function, and enzyme production.

Why the Protein Content Varies

Several factors can affect the slight variations in protein amount per 100 grams:

Salmon Species: The most common types of canned salmon are pink and sockeye. Wild sockeye salmon usually has a bit more protein and a deeper red color than pink salmon.
Inclusion of Bones and Skin: Many canned salmon products include edible, softened bones and skin, which can slightly change the weight and nutrient density, though the impact on pure protein per 100g of drained meat is minimal.
Packed Medium: Whether the salmon is packed in water or oil can also affect the final drained nutrient profile. Salmon packed in water tends to have slightly lower total fat content, which can subtly concentrate the protein content per calorie.

Canned Salmon vs. Fresh Salmon: A Nutritional Comparison

Comparing canned salmon's protein and overall nutrition to its fresh counterpart can be helpful. Both are excellent protein sources, but processing introduces key differences.


Feature	Canned Salmon (per 100g)	Fresh Salmon (per 100g, cooked)
Protein	~20-25 grams	~22-25 grams
Omega-3s	Good source, but slightly lower	Slightly higher source
Calcium	Significantly higher (if bones included)	Lower
Vitamin D	Higher source	Good source
Sodium	Generally higher (due to salt added for preservation)	Lower
Convenience	Excellent (shelf-stable, pre-cooked)	Requires refrigeration and preparation

Beyond Protein: Other Nutritional Perks

Canned salmon is also a rich source of other key nutrients:

Omega-3 Fatty Acids: Canned salmon, especially wild-caught, is a significant source of EPA and DHA, two types of omega-3s important for brain health, reducing inflammation, and supporting heart health.
Vitamin D: Salmon is one of the few foods naturally high in vitamin D. A single serving can provide a substantial portion of the daily requirement, which is essential for bone health and immune support.
Calcium: Canned salmon with edible bones has a high calcium content, greatly boosting daily intake and supporting strong bones and teeth.
B Vitamins: Includes niacin (B3) and cobalamin (B12), essential for energy production and neurological function.
Antioxidants: Salmon contains astaxanthin, an antioxidant giving the fish its pink color and offers anti-inflammatory benefits.

Practical Ways to Enjoy Canned Salmon

The convenience and nutritional density of canned salmon make it a versatile pantry staple. Here are some simple ways to include it in your diet:

Quick Salads: Flake the canned salmon and mix it with mayonnaise, lemon juice, dill, and celery for a classic salmon salad. Serve in a sandwich or on greens.
Easy Patties: Combine salmon with breadcrumbs, an egg, and herbs to form and pan-fry flavorful salmon cakes.
Pasta Dishes: Add canned salmon to a creamy pasta sauce for a quick and nutritious weeknight meal.
Breakfast Scramble: Mix it into scrambled eggs or an omelet for a protein-rich start to your day.
Healthy Snacks: Spread salmon on whole-grain crackers with pepper and lemon zest.

Conclusion: A High-Protein, Nutrient-Dense Choice

In conclusion, 100 grams of drained canned salmon offers a good serving of high-quality protein, typically 20 to 25 grams. Though slightly lower in omega-3s than some fresh versions, it has higher calcium and vitamin D due to processing. Its convenience, long shelf life, and affordability make it an excellent choice for adding premium seafood to your diet regularly. Whether you choose wild pink or sockeye, canned salmon is a versatile, nutrient-rich option supporting muscle repair, bone health, and overall nutrition.

Visit the Alaska Seafood Marketing Institute to learn more about the nutritional value of wild Alaskan salmon.

Frequently Asked Questions

Draining the liquid from canned salmon does not affect the protein content per 100 grams of the solid fish meat. Nutritional information is typically based on the drained solids, ensuring a concentrated protein source.

Sockeye salmon generally has a slightly higher concentration of protein compared to pink salmon. While both are good sources, a 100g serving of canned sockeye may offer a gram or two more protein.

Yes, canned salmon is a complete protein source. It contains all nine essential amino acids that the body cannot produce on its own, making it effective for muscle repair, growth, and overall bodily function.

While both are high-protein sources, some canned tuna varieties can offer slightly more protein per ounce than canned salmon. However, salmon provides higher levels of omega-3 fatty acids and Vitamin D.

Yes, the high-quality, complete protein in canned salmon makes it an excellent food for building and repairing muscle tissue. Its healthy fats also support overall muscular health.

No, the canning process does not reduce the protein quality of the salmon. The high-heat process cooks the fish and locks in the nutritional value, with the protein structure remaining intact and highly beneficial.

You can add canned salmon to meals by making salmon patties, mixing it into salads or wraps, stirring it into pasta dishes, or using it as a protein topping for rice bowls or toast. Its versatility makes it suitable for breakfast, lunch, or dinner.