How Much Protein is in a 6 oz Fillet of Salmon? A Complete Guide

November 28, 2025 •

4 min read

A 6 oz portion of cooked, farmed Atlantic salmon can contain approximately 34.6 grams of high-quality protein. While the exact amount of protein depends on the salmon's species and whether it is farmed or wild, understanding how much protein is in a 6 oz fillet of salmon is essential for effective and healthy meal planning. This nutrient-rich fish is a powerhouse of complete protein and offers numerous other health benefits.

Quick Summary

A 6 oz fillet of salmon provides a substantial amount of complete protein, typically ranging from 33 to 37 grams, depending on the species and source (wild or farmed). This nutrient-dense serving also delivers beneficial omega-3 fatty acids, essential vitamins, and minerals.

Key Points

Substantial Protein: A 6 oz fillet of salmon provides between 33 and 37 grams of complete protein, ideal for muscle maintenance and promoting satiety.
Wild vs. Farmed Differences: Wild salmon is generally leaner with a slightly higher protein-to-fat ratio, while farmed salmon has a higher fat and calorie content.
Nutrient-Dense: Beyond protein, a 6 oz serving is packed with heart-healthy omega-3 fatty acids, high levels of B vitamins (especially B12), and vitamin D.
Supports Overall Health: Regular salmon consumption aids heart health, boosts brain function, assists with weight management, and improves skin and bone health.
Preserve Nutrients with Gentle Cooking: Using moist-heat cooking methods like steaming, poaching, or baking helps retain maximum nutritional value, including beneficial omega-3s.
Easy Daily Goal Achievement: A single 6 oz portion can significantly contribute to meeting an average adult's daily protein requirement.

Decoding the Protein in Your Salmon Fillet

The protein content in a 6 oz fillet of salmon can vary based on several factors, including the species and whether it was wild-caught or farmed. For a standard 6 oz portion, you can expect a significant amount of high-quality protein, which is vital for many bodily functions, including muscle repair, satiety, and overall health. For instance, a 6 oz cooked portion of farmed Atlantic salmon contains approximately 34.6 grams of protein, while a similar portion of coho salmon has about 37 grams. A wild-caught Atlantic salmon fillet may contain around 34 grams.

Wild vs. Farmed: A Nutritional Comparison

The most notable difference in nutritional profiles between wild and farmed salmon lies in their fat content. This difference directly impacts their protein-to-calorie ratio. Wild salmon typically has a leaner profile, while farmed salmon is higher in fat and, consequently, calories, though it may contain comparable or even slightly more omega-3s depending on the feed.

Comparison Table: 6 oz Salmon Fillet (Cooked)


Nutrient	Wild-Caught Salmon (approx.)	Farmed Salmon (approx.)
Protein	34-37g	34-37g
Calories	~242-300 kcal	~350-400 kcal
Total Fat	~11-15g	~22-26g
Omega-3s (EPA/DHA)	High, excellent source	High, excellent source
Vitamins (B12, D)	High, excellent source	High, excellent source

It's important to note that both varieties are excellent sources of protein. Your choice may depend on your specific dietary goals, such as monitoring overall calorie and fat intake.

Beyond Protein: A Look at Other Key Nutrients

Salmon's health benefits extend far beyond its high protein content. A 6 oz fillet is a treasure trove of other essential nutrients that contribute to overall well-being. These include:

Omega-3 Fatty Acids: Salmon is renowned for its rich content of EPA and DHA, long-chain omega-3s that are crucial for brain function, heart health, and reducing inflammation.
Vitamin B12: This essential vitamin is vital for energy production, the formation of red blood cells, and a healthy nervous system. A 6 oz serving provides well over the daily recommended value.
Vitamin D: Salmon is one of the few natural dietary sources of vitamin D, which is essential for bone health and immune function.
Selenium: An important mineral that acts as a powerful antioxidant, protecting your cells from damage.
Astaxanthin: The carotenoid that gives salmon its distinctive pink color is a potent antioxidant with numerous health benefits.

Health Benefits of Incorporating Salmon into Your Diet

Regularly consuming salmon can have a significant positive impact on your health. Here are some of the key benefits:

Supports Heart Health: The omega-3s in salmon help to reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
Boosts Brain Function: The high DHA content is linked to better cognitive function and may help reduce the risk of age-related cognitive decline.
Manages Weight: The high protein content promotes feelings of fullness, which can aid in weight management and control appetite.
Aids Bone Health: Vitamin D and calcium found in canned salmon (including the edible bones) contribute to strong, healthy bones.
Improves Skin Health: The antioxidants and omega-3s help protect skin cells and improve skin elasticity.

Best Cooking Methods to Maximize Nutritional Value

While cooking does not significantly alter the protein content of salmon, certain methods can help preserve the delicate omega-3 fatty acids and moisture.

Steaming: This method uses gentle heat and moisture to cook the fish, locking in most nutrients and keeping the fillet tender.
Poaching: Similar to steaming, poaching involves cooking the salmon in a flavorful liquid at a low temperature, which protects the nutritional qualities of the fish.
Baking (En Papillote): Wrapping the salmon in parchment paper traps moisture and flavors, ensuring the fish cooks evenly and remains succulent.
Grilling: While high heat can slightly reduce omega-3s, grilling is still a healthy option that requires minimal added fat. Use a grill basket or foil to prevent sticking.
Pan-Searing: A quick and flavorful method, pan-searing with a healthy oil like avocado or olive oil can create a crispy skin while keeping the interior moist.

For more information on the benefits of omega-3 fatty acids, visit the Harvard T.H. Chan School of Public Health.

Conclusion

In summary, a 6 oz fillet of salmon is a nutritional powerhouse, providing a significant amount of high-quality protein—typically between 33 and 37 grams—along with a wealth of other beneficial nutrients. While minor differences exist between wild and farmed varieties, both offer excellent health benefits, from supporting heart and brain function to aiding in weight management. By choosing gentle cooking methods, you can maximize the nutritional value of this versatile and delicious fish. Including salmon regularly in your diet is a simple and effective way to boost your intake of essential nutrients and support your overall health goals.

Frequently Asked Questions

A 6 oz fillet of cooked salmon typically contains 33-37 grams of high-quality protein, with the exact amount varying slightly by species.

Yes, there is a slight difference. Wild salmon is often leaner and can be marginally higher in protein by weight, while farmed salmon has a higher fat content.

A 6 oz fillet is rich in heart-healthy omega-3 fatty acids, B vitamins (especially B12), vitamin D, and essential minerals like selenium.

The calorie count can vary. A 6 oz portion of wild salmon may have around 242 calories, while a farmed salmon fillet could be higher due to its fat content, around 350-400 calories.

Yes, salmon is a complete protein source, meaning it contains all nine essential amino acids that your body cannot produce on its own.

No, the protein content is not significantly affected by cooking. However, gentle methods like steaming or poaching help preserve more of the delicate omega-3 fatty acids.

A 6 oz serving of salmon generally offers more protein than similar portions of other common fish like Pacific cod (approx. 23g) or Pacific halibut (approx. 30g).