How much protien is in 200 g of salmon?

November 23, 2025 •

4 min read

According to nutritional data, a 200-gram serving of cooked wild Atlantic salmon provides approximately 51 grams of high-quality protein. This makes salmon an excellent source of this vital macronutrient, and the amount can vary slightly depending on whether the fish is wild or farmed, and how it is prepared.

Quick Summary

The protein content in a 200g serving of salmon varies by species and preparation method. A cooked portion of wild Atlantic salmon offers around 51g of protein, while farmed varieties may differ slightly. It is a complete protein, containing all essential amino acids, along with heart-healthy omega-3s and other vital nutrients.

Key Points

Significant Protein per 200g: A 200-gram serving of cooked salmon, especially wild Atlantic, can provide over 50 grams of high-quality protein.
Wild vs. Farmed Differences: Wild salmon is leaner with a slightly higher protein-to-fat ratio, while farmed salmon has a higher fat content but still offers substantial protein.
Cooking Concentrates Protein: Cooking methods like baking or grilling remove water, which increases the protein concentration per gram of weight.
Complete Amino Acid Profile: Salmon is a complete protein, meaning it contains all nine essential amino acids needed for muscle repair and overall health.
Beyond Protein Benefits: In addition to protein, salmon is rich in omega-3s, vitamin D, and selenium, which support heart, brain, and bone health.
More Than Just Muscle Building: The protein in salmon aids in muscle maintenance, supports bone health, and contributes to a healthy metabolism.
Excellent Daily Contribution: A single 200g portion can help you reach a significant portion of your recommended daily protein intake.

Understanding Salmon's Protein Content

Salmon is widely celebrated as a nutritional powerhouse, primarily due to its high-quality protein and beneficial omega-3 fatty acids. When analyzing how much protein is in 200 g of salmon, it's essential to consider several factors, including the type of salmon and its preparation method. On average, a 100-gram serving contains between 20 and 30 grams of protein, meaning a 200-gram fillet can provide a substantial portion of a person's daily protein requirements.

For example, nutritional data for cooked wild Atlantic salmon shows a 200-gram portion contains roughly 51 grams of protein. This is significantly higher than a raw portion, as the cooking process removes water, concentrating the nutrients. The specific protein yield can also be influenced by whether the salmon is farm-raised or wild-caught. Farmed salmon, which typically has a higher fat content, may contain slightly less protein per gram of weight than its wild counterpart. However, both are excellent sources of protein and omega-3s.

The Nutritional Difference: Wild vs. Farmed Salmon

There are subtle nutritional differences between wild and farmed salmon that impact the final protein count. These variations are mainly due to differences in their diet and environment.

Wild Salmon

Typically leaner due to a more active lifestyle and natural, varied diet.
Protein content can be slightly higher per gram of cooked fish due to lower fat and moisture levels.
Has lower overall calorie and fat content compared to farmed salmon.

Farmed Salmon

Fed a controlled, high-fat diet, resulting in a higher overall fat and calorie content.
Protein content is still very high, but may be slightly lower per gram compared to wild salmon because of the higher fat percentage.

Ultimately, both wild and farmed salmon are exceptional sources of protein. Your choice may depend on factors beyond just protein, such as taste, cost, and personal preferences regarding farming practices.

Comparing Salmon Protein to Other Sources

To put salmon's protein content into perspective, it's helpful to compare it with other common protein sources. While a 200-gram portion of salmon is a significant protein boost, how does it stack up against alternatives like chicken or beef?


Protein Source	Protein (per 200g serving)	Other Key Nutrients
Cooked Salmon	40-51 grams	Rich in omega-3 fatty acids, vitamin D, selenium.
Chicken Breast	Approx. 62 grams	Very lean, high in protein, lower in fat and calories than salmon.
Lean Ground Beef	Approx. 54 grams	Good source of iron and zinc, but higher in saturated fat.
Tuna Steak	Approx. 56 grams	High in protein, low in fat, excellent source of B vitamins.

As the table shows, chicken breast can offer a slightly higher protein count per 200g. However, salmon's unique nutritional profile, specifically its high concentration of heart-healthy omega-3s, gives it a distinct advantage for overall health.

Beyond Protein: Other Health Benefits of Salmon

While the protein content is impressive, the overall health benefits of consuming salmon are extensive and are not limited to just its protein count. Regular consumption is associated with a wide range of positive health outcomes.

Here are some of the key benefits:

Promotes Heart Health: The omega-3 fatty acids, EPA and DHA, help lower blood pressure, reduce inflammation, and prevent blood clots.
Supports Brain Function: Omega-3s are crucial for brain development and function throughout life. They can improve memory, mood, and reduce the risk of cognitive decline.
Boosts Bone Health: Salmon is one of the few natural food sources of vitamin D, which is essential for calcium absorption and maintaining strong bones.
Enhances Skin Health: Omega-3s help maintain skin hydration and elasticity, while the antioxidant astaxanthin provides protection against oxidative damage.
Supports the Immune System: Rich in selenium, salmon helps the body produce antioxidants and supports thyroid function.
Aids Muscle Recovery: The complete protein profile provides all the essential amino acids needed for muscle repair and growth, especially after exercise.

Conclusion

To answer the question, how much protien is in 200 g of salmon?, the amount is substantial, typically ranging from 40 to over 50 grams depending on the species and cooking method. A cooked 200-gram portion of wild Atlantic salmon provides about 51 grams, a testament to its status as a protein-rich food. However, the real story of salmon's nutritional value goes far beyond its protein content. The potent combination of high-quality, complete protein, essential omega-3 fatty acids, and a wide array of vitamins and minerals cements its reputation as a superfood. Whether you choose wild or farmed, including salmon in your diet offers significant and varied health benefits, from supporting cardiovascular and brain health to strengthening bones and aiding muscle recovery. The American Heart Association recommends at least two servings of fatty fish like salmon per week, making a 200g portion an excellent way to meet that goal.

Learn more about the health benefits of omega-3s from fatty fish here.

How to Maximize Protein from Salmon

Maximizing the protein from your salmon starts with selecting the right type and preparing it properly. While all salmon is beneficial, understanding these small details can help you optimize your nutritional intake.

Choose the Right Type: Different salmon species have slightly varying protein and fat ratios. Wild salmon, such as sockeye or coho, generally have a higher protein-to-fat ratio than farmed Atlantic salmon.

Consider Cooking Method: Cooking reduces the fish's moisture content, thereby concentrating its protein by weight. Cooking methods like baking, grilling, or searing are most effective for retaining nutrients. Avoid methods that add excessive oils or fats, which increase total calories without adding to the protein.

Watch Your Portion: While 200g is a healthy portion, you don't need to consume excessive amounts to reap the benefits. A single 100g serving already provides a significant portion of your daily protein needs.

By being mindful of these factors, you can ensure that you are getting the most nutritional value from your salmon.

Frequently Asked Questions

A 200-gram serving of cooked salmon typically contains between 40 and 51 grams of protein, with the exact amount varying based on the salmon species and cooking method.

Yes, there is a slight difference. Wild salmon tends to be leaner, with a slightly higher protein-to-fat ratio, while farmed salmon has a higher fat content, which can slightly lower its protein percentage per gram.

The total amount of protein in the fish doesn't change, but cooking removes moisture, which concentrates the protein. This means cooked salmon has a higher protein density per gram than raw salmon.

Yes, salmon is a complete protein, meaning it provides all the essential amino acids that your body needs but cannot produce on its own.

Salmon is rich in heart-healthy omega-3 fatty acids (EPA and DHA), vitamin D, B vitamins (especially B12 and B6), selenium, potassium, and antioxidants.

While 200 grams is a large portion, the American Heart Association often recommends two servings of fatty fish per week, with a standard serving being around 100 grams. A 200g portion is perfectly acceptable and provides a significant protein boost.

The high-quality protein in salmon helps with muscle repair and growth, supports bone health, and aids in maintaining muscle mass as you age.