A 140g serving of salmon fillet is a highly effective way to meet a significant portion of your daily protein requirements. While the exact figure can vary based on several factors, most nutritional estimates place the protein content for this portion size in a range from the high 20s to mid-30s. This article will break down the variables that influence the final count and offer a complete nutritional perspective on this popular oily fish.
The Protein Estimate for a 140g Fillet
Based on the average protein content of 22–25 grams per 100 grams of salmon, a 140g fillet will contain a proportionally higher amount. The calculation would look like this:
- Lower estimate: $22g/100g * 140g = 30.8g$ protein
- Higher estimate: $25g/100g * 140g = 35g$ protein
However, this is only a starting point. Real-world figures can fluctuate significantly based on whether the fish is wild-caught or farmed and how it is prepared.
Wild vs. Farmed: Sourcing Makes a Difference
One of the most significant factors influencing a salmon fillet's protein and fat content is its origin. Wild-caught salmon generally has a leaner nutritional profile due to its natural diet and active lifestyle. Farmed salmon, on the other hand, is bred in a controlled environment with a higher-fat diet, leading to a higher overall fat content.
Comparing Wild and Farmed Protein Content
While wild salmon can sometimes have a slightly higher protein-per-calorie ratio, both varieties are rich sources. The primary difference is the fat and calorie concentration. A 2024 article from the Wild Alaskan Company illustrated the following protein values for a 6 oz (approx. 170g) portion of cooked salmon:
- Farmed Atlantic: 34.6g protein
- Wild Coho: 37g protein
- Wild Sockeye: 34g protein
These figures demonstrate that wild salmon often has a higher protein count per similar portion size, but farmed salmon still delivers excellent quality protein. For a 140g serving, the difference would be proportional but consistent.
How Cooking Affects Protein and Moisture
The way you cook your salmon also plays a crucial role in its final nutritional density. As fish is cooked, it loses moisture, causing the remaining nutrients, including protein, to become more concentrated by weight. A 140g raw fillet will weigh less after cooking, but the total protein content remains the same. Since the final cooked weight is lower, the protein density (protein per gram) increases.
Moisture Loss and Nutrient Concentration
For example, if you grill a 140g fillet and it loses 10% of its weight due to water evaporation, the final cooked weight would be 126g. The protein from the original 140g fillet is now concentrated within the smaller 126g portion. A study published in Foods confirmed that cooking methods like steaming significantly decrease moisture while increasing protein content.
Comparison: Wild vs. Farmed Salmon (Per 140g, cooked)
| Nutrient | Wild Salmon | Farmed Atlantic Salmon |
|---|---|---|
| Protein (g) | ~34–37g | ~31–35g |
| Calories (kcal) | ~255 | ~300 |
| Fat (g) | ~11–13g | ~18–20g |
| Omega-3s (g) | Higher ratio of EPA/DHA | Slightly lower ratio of EPA/DHA |
| Vitamin D | Higher content | Excellent source |
Note: All values are approximate and can vary by species and preparation. Wild salmon is often slightly leaner with a higher protein-to-fat ratio, while farmed salmon offers comparable protein with higher omega-3s and calories due to its diet.
Beyond Protein: The Broader Health Benefits
While a 140g salmon fillet delivers a powerful protein punch, it's the combination of nutrients that makes it a true superfood. Here's a look at what else you're getting in that serving:
- Omega-3 Fatty Acids: Salmon is one of the best dietary sources of EPA and DHA, essential fatty acids that support brain function, heart health, and reduce inflammation.
- Vitamin D: A single serving of salmon is a rare natural food source of Vitamin D, which is crucial for bone health and immune function.
- B-Complex Vitamins: Rich in B vitamins like B12, B6, and niacin, salmon helps convert food into energy and supports a healthy nervous system.
- Selenium: This mineral, abundant in salmon, acts as a powerful antioxidant that helps protect against cell damage.
- Amino Acids: The protein in salmon is a 'complete' protein, meaning it contains all nine essential amino acids necessary for building and repairing muscle tissue.
How to Choose the Best Salmon Fillet
To maximize your protein and nutrient intake, consider these tips:
- Know your source: If a higher protein-to-fat ratio is your goal, wild-caught species like sockeye or coho might be your best choice. If you prioritize high omega-3s and are less concerned about total fat, farmed Atlantic salmon is an excellent option.
- Consider your diet: People on a calorie-restricted diet might prefer leaner wild salmon, while those looking to increase healthy fat intake will benefit from farmed varieties.
- Portion size matters: The 140g portion is a good target for a high-protein meal, but a slightly smaller or larger fillet will have a proportional amount of protein. Use this guide to adjust for your needs.
For more in-depth nutritional information on different types of salmon, including comparisons of wild and farmed varieties, you can consult reliable sources like the Wild Alaskan Company, which often publishes detailed nutritional breakdowns based on species and sourcing.
Conclusion
In summary, a 140g salmon fillet is an outstanding source of complete protein, with an average cooked portion typically yielding well over 30 grams. The final number is influenced by whether the fish is wild or farmed and how it is prepared. Regardless of the specific variant, salmon is a nutrient-dense food that provides not only a powerful protein boost but also a host of other beneficial vitamins, minerals, and healthy fats, making it a cornerstone of a healthy and balanced diet.
