How much protein is in one slice of raw salmon?

November 5, 2025 •

4 min read

While a standard 3-ounce (85g) serving of raw, wild-caught salmon provides around 17 grams of protein, the exact amount in one slice depends entirely on its size and thickness. As 'one slice' is not a standardized measurement, understanding protein content requires focusing on weight for accuracy. This can vary based on the specific cut and whether the fish is wild or farmed.

Quick Summary

The protein in a slice of raw salmon is not fixed and depends on its weight and type. For a standard 100g serving, protein can range from 22 to 25 grams, with wild salmon generally having a slightly higher content. Key nutritional factors include species, origin, and fat content.

Key Points

Measurement is Key: Because 'one slice' isn't standardized, use weight (grams or ounces) for accurate protein calculation.
Wild vs. Farmed Variation: Wild salmon typically contains slightly more protein (around 25g per 100g) than farmed salmon (around 22g per 100g).
Standard Serving Size: A standard 3.5-ounce (100g) serving of raw salmon is the best reference, providing a substantial 22-25 grams of complete protein.
Beyond Protein: Salmon also delivers essential omega-3 fatty acids, B vitamins, and antioxidants like astaxanthin.
Safety First: Ensure raw salmon is high-quality and 'sushi-grade' to minimize the risk of parasites and bacteria.
Protein's Importance: The high-quality, complete protein in salmon is crucial for muscle repair, bone health, and hormone regulation.

Demystifying the Protein in Raw Salmon

Determining the precise protein content in a single slice of raw salmon is a common query, but the answer is not a single number. Since a "slice" lacks a universal standard for weight and size, the actual protein count will fluctuate. The most reliable method is to calculate protein based on a standard weight, such as per 100 grams (about 3.5 ounces) or per ounce.

Raw salmon is widely recognized as a nutritional powerhouse, prized for its high-quality protein and beneficial omega-3 fatty acids. Protein is an essential macronutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting immune function. For those tracking their intake for fitness, weight management, or overall health, knowing the general protein range is crucial.

Factors Influencing Protein Content

Several factors contribute to the slight variations in salmon's nutritional profile:

Species: Different species of salmon, such as Chinook, Coho, or Sockeye, have slightly different compositions of protein and fat.
Wild vs. Farmed: Wild-caught salmon typically has a higher protein content and lower fat content compared to farmed salmon. This is due to differences in diet and activity level. For instance, a 100g portion of wild salmon may contain up to 25 grams of protein, while the same portion of farmed salmon has around 22 grams.
Portion Size: The most significant factor is weight. A very thin slice of sashimi will naturally have less protein than a thick cut used for a poke bowl. The standard 3.5-ounce (100-gram) measurement is the best reference point for nutritional values.
Cut of the Fish: Different parts of the fish can have varying fat and protein ratios. Fattier sections, such as the belly, will have a lower percentage of protein by weight than leaner cuts.

Estimating Protein in Your Raw Salmon

To get a practical estimate for your "slice," follow these steps:

Weigh Your Portion: Use a kitchen scale to determine the exact weight of your slice in grams or ounces.
Use Standard References: A 3.5-ounce (100-gram) serving of raw salmon generally contains between 22 and 25 grams of protein, depending on whether it's farmed or wild. A 3-ounce (85-gram) serving of wild salmon contains around 17 grams of protein.
Calculate: Based on the standard reference and your portion's weight, you can estimate the protein. For example, if you have a 50-gram slice, you can assume it has roughly half the protein of a 100-gram serving.

Beyond Protein: A Nutritional Profile

While protein is a key component, raw salmon offers a much broader nutritional profile. It is a fantastic source of other vital nutrients, which is why it's a staple in many healthy diets. These benefits include:

Omega-3 Fatty Acids: Particularly EPA and DHA, which are crucial for heart health, reducing inflammation, and supporting brain function. The omega-3 content can vary between wild and farmed varieties, but both are excellent sources.
B Vitamins: Raw salmon is packed with B vitamins, including B12, B6, and niacin, which are essential for converting food into energy and maintaining overall health.
Selenium: This powerful mineral acts as an antioxidant, supporting thyroid function and protecting cells from damage.
Antioxidants: The pinkish-orange hue of salmon comes from astaxanthin, a potent antioxidant that offers protection against cellular damage and may improve skin elasticity.

Comparison Table: Wild vs. Farmed Raw Salmon


Nutrient	Wild Salmon (per 100g)	Farmed Salmon (per 100g)
Protein	~25g	~22g
Fat	~8g	~12g
Omega-3s (EPA+DHA)	~2.2g	~2.3g
Calories	~182 kcal	~206 kcal
Selenium (% DV)	~85%	~75%

Is Raw Salmon Safe to Eat?

Eating raw salmon, such as in sushi or sashimi, can be safe, but it's important to use high-quality, sushi-grade fish. This means the fish has been handled and frozen according to specific standards to kill parasites. It is not recommended to eat just any raw salmon, as it can contain bacteria or parasites. It is particularly important for at-risk groups, such as pregnant women and young children, to be cautious and follow food safety guidelines from health organizations.

Conclusion: The Protein Power of Raw Salmon

In conclusion, while the phrase "one slice" is imprecise for nutritional tracking, raw salmon is undeniably a rich source of complete protein. Using standard weight measurements, such as a 100-gram serving, provides a reliable benchmark for calculating protein intake, which typically ranges from 22 to 25 grams. The choice between wild and farmed salmon introduces slight variations, but both offer substantial protein along with a host of other health benefits, including essential omega-3 fatty acids, B vitamins, and antioxidants. For health-conscious individuals, incorporating raw or cooked salmon into their diet is an excellent way to support muscle health, cognitive function, and overall well-being. By considering factors like portion size and fish type, you can confidently estimate how much protein is in your serving, whether you're enjoying sashimi, a poke bowl, or a simple fillet.

For more detailed nutritional guidelines on seafood and a healthy diet, you can refer to authoritative sources like Healthline.

Frequently Asked Questions

To calculate the protein in a single slice, you must first weigh the slice. A 100-gram (3.5-ounce) portion of raw salmon contains approximately 22-25 grams of protein, so you can scale this amount based on your portion's weight.

Yes, there is a slight difference. Wild-caught salmon generally has a higher protein content per 100g than farmed salmon, which typically has more fat due to differences in diet and lifestyle.

Cooking does not significantly alter the total amount of protein in the fish. However, cooking removes moisture, which can change the concentration of protein per gram of weight. The overall protein content remains similar.

A standard serving is typically defined as 3 to 4 ounces, or approximately 85 to 113 grams. A 3.5-ounce (100g) serving is frequently used for nutritional information.

Raw salmon is rich in omega-3 fatty acids, B vitamins (B12, B6, niacin), selenium, and antioxidants like astaxanthin, which contribute to heart health, brain function, and cellular protection.

Health experts generally advise pregnant women to avoid eating raw fish, including salmon, to minimize the risk of foodborne illnesses from parasites and bacteria. It is best to stick to cooked salmon during pregnancy.

Salmon is a complete protein because it provides all nine of the essential amino acids that the human body cannot produce on its own. This makes it a high-quality protein for muscle and tissue health.