How much protein is in a single salmon fillet?

December 14, 2025 •

4 min read

According to Healthline, a standard 3.5-ounce (100-gram) serving of salmon contains between 22 and 25 grams of high-quality protein. This makes salmon an excellent choice for a protein-rich diet, whether you are looking to build muscle or simply maintain a healthy lifestyle.

Quick Summary

This article breaks down the protein content of a single salmon fillet, comparing wild vs. farmed varieties, and explaining how cooking affects nutritional value.

Key Points

Significant Protein per Serving: A 3.5-ounce (100g) serving of cooked salmon provides over 20 grams of high-quality protein.
Wild vs. Farmed Differences: Wild salmon is typically leaner and has slightly higher protein by weight, while farmed salmon has more fat and a slightly lower protein concentration.
Cooking Increases Concentration: As moisture is lost during cooking, the protein content becomes more concentrated per gram of cooked fish.
Rich in Essential Amino Acids: The protein in salmon is complete, containing all the essential amino acids needed for muscle repair and growth.
Supports Muscle and Weight Management: High-quality salmon protein aids in building and maintaining muscle mass and promotes satiety, which can assist in weight control.
Health Beyond Protein: Salmon also offers a bounty of heart-healthy omega-3 fatty acids, vitamins, and minerals that work synergistically with its protein content.

The Protein Powerhouse: Understanding Salmon's Nutritional Value

Salmon is widely celebrated as a nutritional powerhouse, and for good reason. Its generous protein content, along with a rich profile of healthy fats, vitamins, and minerals, makes it a staple in many health-conscious diets. However, pinpointing the exact amount of protein in a “single salmon” can be tricky, as it depends on several factors, including the fish's size, species, and whether it is wild-caught or farmed.

Protein Content by Serving Size

To provide a clearer picture, nutrition experts often use standard serving sizes. A common reference point is a 3.5-ounce (100-gram) portion. The protein content can vary based on whether the salmon is raw or cooked, as cooking reduces moisture and concentrates the nutrients. For example:

Raw Salmon (100g): Contains approximately 20 grams of protein.
Cooked Salmon (100g): A 100g serving of cooked salmon can contain around 22 grams of protein, according to Toronto Zoo data. Other sources put this figure slightly higher, up to 25 grams for wild salmon.

For a larger half-fillet (roughly 124g or 4 oz), the protein count can climb to over 30 grams. This means that a standard dinner-sized fillet can easily provide a significant portion of your daily protein needs.

Wild vs. Farmed: The Protein Comparison

One of the most debated topics regarding salmon nutrition is the difference between wild and farmed varieties. While both are excellent protein sources, their diets and environments lead to distinct nutritional profiles. Farmed salmon is often fattier and has a different omega-3 to omega-6 ratio than its wild counterpart, while wild salmon tends to be leaner and more nutritionally dense.

Here is a comparison based on a 100g portion, highlighting the difference in protein:


Feature	Wild Salmon	Farmed Salmon
Protein (per 100g cooked)	~25 grams	~22 grams
Calories (per 100g cooked)	~182 kcal	~206 kcal
Fat Content	Lower overall fat	Higher overall fat
Omega-3s	Rich, balanced source	High, but potentially imbalanced depending on feed
Sourcing	Caught in natural waters	Bred in controlled aquaculture environments

How Cooking Affects Protein and Nutrients

The method of cooking can also influence the protein content and nutrient retention in your salmon. When salmon is cooked, it loses moisture, which concentrates the protein. This means a 100-gram serving of cooked salmon will have slightly more protein by weight than a 100-gram serving of raw salmon. Cooking, however, can slightly reduce the bioavailability of protein and the content of omega-3 fatty acids, with baking and roasting causing slightly more loss than gentle methods like steaming.

Steaming or Poaching: These gentle, moist-heat methods help retain more vitamins and fats compared to high-heat cooking.
Baking or Grilling: These methods can result in a more concentrated protein content due to moisture loss and produce a delicious texture.

Why Salmon Protein is a Smart Choice

The protein in salmon isn't just abundant; it is also a complete protein, meaning it contains all nine essential amino acids necessary for the body's functions. Its health benefits extend beyond basic nutrition:

Muscle Maintenance and Growth: High-quality protein is vital for repairing muscle tissue after exercise and supporting muscle growth. Salmon's complete amino acid profile is ideal for athletes and those seeking to increase lean muscle mass.
Increased Satiety: Protein helps you feel full longer by regulating appetite-controlling hormones. A protein-rich meal with salmon can help manage weight by reducing overall calorie intake.
Recovery and Repair: The combination of high-quality protein and anti-inflammatory omega-3 fatty acids helps accelerate post-workout recovery and reduces muscle soreness.

Incorporating Salmon Into Your Diet

There are numerous ways to enjoy salmon. A simple baked or pan-seared fillet is a classic, but canned salmon can also be a convenient and budget-friendly option for salads or sandwiches. According to health experts, eating fish high in omega-3s, like salmon, at least twice a week is recommended for heart health. For recipe inspiration, consider:

Salmon Power Bowls: A base of quinoa or brown rice with flaked salmon, roasted vegetables, and a light vinaigrette.
Easy Sheet Pan Meals: Bake salmon fillets with potatoes, green beans, and your favorite seasonings for a quick and balanced meal.
Crispy Salmon Cakes: Use canned salmon mixed with mashed avocado or Greek yogurt for delicious, high-protein cakes.

Conclusion

While the specific protein count varies based on species, sourcing, and preparation, a single serving of salmon is a rich and reliable source of high-quality protein. On average, a 100-gram cooked portion delivers over 20 grams, making it an excellent dietary choice for muscle health, satiety, and overall wellness. The choice between wild and farmed salmon depends on individual nutritional priorities, but both offer substantial benefits. By incorporating this versatile and nutritious fish into your routine, you can easily boost your protein intake and enjoy a host of other health advantages.

For more detailed information on the health benefits of protein and other nutrients, authoritative sources like the National Institutes of Health provide valuable resources. NIH Study

Frequently Asked Questions

Wild salmon generally has a slightly higher protein content per 100 grams than farmed salmon because it is leaner and contains less fat.

A 100-gram (3.5-ounce) serving of cooked salmon contains between 22 and 25 grams of protein, depending on the cooking method and species.

No, cooking does not destroy protein. In fact, removing moisture concentrates the protein, meaning a cooked fillet has more protein by weight than a raw one. Cooking also makes the protein more digestible.

A standard single serving of salmon is often considered to be around 3 to 4 ounces (85 to 113 grams), which is about the size of a deck of cards.

Yes, salmon is a complete protein source, providing all nine essential amino acids that the human body cannot produce on its own.

The high-quality protein in salmon is beneficial for muscle maintenance, growth, and repair. It also increases feelings of fullness, supports bone health, and helps the body heal after injury.

To maximize protein, you can cook the salmon, as this concentrates the protein. Pairing it with other protein-rich foods, such as quinoa or beans, can further increase your total protein intake.