How much protein is in 4 oz of Atlantic salmon?

December 3, 2025 •

4 min read

According to USDA data, a 4-ounce serving of raw farmed Atlantic salmon contains approximately 23 grams of protein. The exact amount of protein in 4 oz of Atlantic salmon can vary slightly based on whether it is wild-caught or farmed and how it is prepared.

Quick Summary

This guide breaks down the protein content of 4 oz of Atlantic salmon, comparing farmed versus wild varieties and detailing the impact of cooking methods. It also covers the overall nutritional value, highlighting key vitamins and omega-3 fatty acids.

Key Points

Protein Content Varies: The amount of protein in 4 oz of Atlantic salmon is between 22 and 29 grams, influenced by preparation.
Cooking Concentrates Protein: Cooking removes moisture, increasing the protein density per ounce; cooked salmon has more protein per 4 oz than raw.
Wild vs. Farmed Differences: While both are high in protein, wild salmon is typically leaner, whereas farmed salmon has a higher fat content and different omega-3 profile.
Rich in Omega-3s: Salmon is a top source of beneficial omega-3 fatty acids (EPA and DHA) for heart and brain health.
Excellent Source of B Vitamins: A 4 oz serving is packed with essential B vitamins, including B12, crucial for energy and metabolism.
Good for Muscle Health: The high-quality protein and omega-3s in salmon aid in muscle building and recovery.
Factor in Sourcing: When purchasing, consider whether you prefer wild-caught or farmed, and look for sustainable certifications.

Protein Powerhouse: The Nutritional Breakdown of Atlantic Salmon

Atlantic salmon has earned a reputation as a health-food hero, largely due to its high-quality protein and beneficial omega-3 fatty acids. For many, understanding the precise protein content in a standard serving is key to dietary planning. The short answer for how much protein is in 4 oz of Atlantic salmon is that it's a significant amount, generally falling in the range of 22–29 grams depending on the preparation and whether it's wild or farmed. This makes it an excellent source of protein to support muscle growth, recovery, and overall bodily functions.

Wild vs. Farmed: A Protein Comparison

The protein content of Atlantic salmon can differ between wild-caught and farmed varieties due to their diets and lifestyles. Wild salmon, which forages for its own food, tends to be leaner and can have a slightly different nutritional profile than farmed salmon. Farmed salmon, with a more controlled diet, may have a higher fat content, but the overall protein levels often remain comparable.


Feature	Wild-Caught Atlantic Salmon	Farmed Atlantic Salmon
Protein (per 4 oz)	~22g (raw) / ~29g (cooked)	~23g (raw) / ~25g (cooked)
Fat Content	Generally leaner with less overall fat	Higher fat content, often more omega-3s
Diet	Natural diet of smaller fish, plankton, and crustaceans	Controlled feed pellets containing fish oil and grains
Taste	More robust flavor, firmer texture	Milder taste, softer texture
Origin	North Atlantic Ocean (though rare)	Primarily Norway and Chile

The Role of Cooking Method

How you prepare your salmon can also affect the final protein count per ounce. When you cook salmon, moisture is lost, concentrating the nutrients, including protein, into a smaller, denser portion. This is why a 4 oz serving of cooked salmon can have more protein than a 4 oz serving of raw salmon.

Here's a simple look at the effect of cooking:

Raw Salmon: A 4 oz portion will contain roughly 22-23 grams of protein.
Cooked Salmon: A 4 oz portion (after cooking) can yield closer to 25-29 grams of protein, depending on the heat and moisture loss.

Beyond Protein: Other Nutritional Perks

While the high protein content is a significant benefit, Atlantic salmon is packed with other essential nutrients. It is an excellent source of omega-3 fatty acids (EPA and DHA), which are crucial for heart health and brain function. Other important nutrients found in a 4 oz serving include:

Selenium: An essential mineral that plays a key role in DNA synthesis and thyroid hormone metabolism.
B Vitamins: A full spectrum of B vitamins, including B12, B6, and Niacin, which are vital for converting food into energy and maintaining brain and nerve function.
Vitamin D: Salmon is one of the few natural food sources of this important vitamin, which is necessary for bone health and immune function.

Incorporating Salmon into a High-Protein Diet

For those aiming to increase their protein intake, Atlantic salmon is a versatile and delicious option. A 4 oz serving easily contributes to meeting daily protein goals. For reference, the Recommended Dietary Allowance (RDA) for protein for a sedentary adult is 0.8 grams per kilogram of body weight. A 150-pound individual (approx. 68 kg) would need around 54 grams of protein per day, meaning a single 4 oz serving of cooked salmon provides roughly half of their daily requirement.

Quick Serving Ideas:

Grilled Salmon Salad: Top a bed of mixed greens with a 4 oz grilled salmon fillet for a light and protein-rich meal.
Baked Salmon with Roasted Vegetables: A simple, healthy dinner that pairs baked salmon with broccoli, asparagus, or bell peppers.
Salmon Tacos: Flake cooked salmon into corn or whole wheat tortillas and top with salsa and avocado for a flavorful twist.

Understanding Sourcing and Sustainability

When choosing your salmon, it's worth considering the source. Many people prefer wild-caught salmon for its leaner profile and the perceived environmental benefits of sustainable fishing. Conversely, farmed salmon is often more readily available and can be a more budget-friendly option. Modern aquaculture practices have improved, and many reputable farms now minimize their environmental footprint. Look for certifications like those from the Aquaculture Stewardship Council (ASC) to ensure responsible sourcing.

Conclusion

So, how much protein is in 4 oz of Atlantic salmon? You can expect to get between 22 and 29 grams, with the higher end of that range coming from a cooked portion. This makes it an exceptionally good source of high-quality protein, along with a rich supply of omega-3 fatty acids, B vitamins, and other essential nutrients. Whether you choose wild-caught or responsibly farmed, incorporating Atlantic salmon into your diet is a smart move for building muscle, supporting heart health, and boosting overall wellness.

Frequently Asked Questions

A 4-ounce serving of raw, wild-caught Atlantic salmon contains approximately 22 grams of protein. The protein content will be slightly higher in a cooked portion of the same size, around 29 grams.

A 4-ounce serving of raw, farmed Atlantic salmon provides about 23 grams of protein. When cooked, a 4-ounce portion will contain around 25 grams of protein.

Cooking doesn't add protein, but it concentrates it. As moisture is lost during the cooking process, the remaining nutrients, including protein, become more concentrated in the same weight. This is why a 4 oz cooked fillet has more protein than a 4 oz raw fillet.

Yes, like most animal-based proteins, Atlantic salmon is a complete protein source. This means it contains all nine essential amino acids that the human body cannot produce on its own.

Per 4-ounce serving, cooked salmon generally offers a similar or slightly higher amount of protein compared to cooked chicken. However, salmon provides significantly more omega-3 fatty acids.

For a sedentary adult needing about 50–60 grams of protein daily, a single 4 oz serving of cooked Atlantic salmon can provide roughly half of that requirement.

Yes, salmon is an excellent food for muscle building. The high-quality protein provides the necessary amino acids for muscle repair and growth, and the omega-3s help reduce inflammation post-workout.