Which Salmon Has the Highest Protein? A Definitive Guide

January 1, 2026 •

3 min read

According to nutritional data, wild Coho salmon often contains more protein per ounce than other salmon varieties. Determining which salmon has the highest protein involves comparing wild versus farmed varieties, as well as specific species like Sockeye, Coho, and Chinook.

Quick Summary

A comparison of different salmon types reveals wild Coho typically leads in protein content per serving. Factors like diet, species, and wild versus farmed origin influence protein levels. Fresh and canned salmon are nutritionally similar, though canned provides more calcium when bones are included.

Key Points

Wild Coho Offers Highest Protein: Wild Coho salmon provides approximately 37 grams of protein per 6-ounce cooked serving, slightly more than other common species.
Wild vs. Farmed Differences: Wild salmon is generally leaner with a higher protein-to-fat ratio, while farmed salmon has a higher fat and calorie count, with slightly less protein by weight.
Sockeye and King Salmon are Close Seconds: Both wild Sockeye and Chinook (King) salmon contain about 34 grams of protein per 6-ounce serving, putting them just behind Coho.
Canned Salmon is a Nutritious Alternative: Nutritionally, canned and fresh salmon are nearly identical in protein. Canned salmon (with bones) offers significantly more calcium.
Consider the Overall Nutritional Value: While Coho leads in protein, all salmon types provide high-quality protein and are rich in heart-healthy omega-3s, essential vitamins, and minerals.
Choose Based on Preference and Goals: The best choice depends on whether you prioritize maximum protein (Coho), flavor profile (Chinook), or convenience and budget (canned).

Understanding Salmon Protein Content

Salmon is a nutritional powerhouse, celebrated for its high protein and omega-3 fatty acid content. However, not all salmon is created equal. The protein levels can vary depending on several factors, including the species, whether it was wild-caught or farm-raised, and how it's prepared. This guide explores these differences to help you make the best choice for your dietary needs.

Wild vs. Farmed Salmon

One of the most significant distinctions in protein content comes from the origin of the fish. Wild salmon, such as Coho, Sockeye, and King (Chinook), generally has a more diverse and natural diet, consisting of smaller fish and crustaceans. This typically results in a leaner profile with a slightly higher protein-to-fat ratio. Farmed salmon, on the other hand, is fed a more controlled, processed diet, which often leads to higher fat and calorie content but a slightly lower protein count per equal weight.

Wild Salmon: Leaner and often has a slightly higher protein concentration per gram due to its active lifestyle and natural food sources.
Farmed Salmon: Higher in fat and overall calories. While still very protein-rich, the protein content per ounce can be slightly less than wild-caught.

Comparing Different Salmon Species

Within the wild-caught category, specific species offer varying protein levels. Among the most popular options, Wild Coho consistently stands out for its high protein content. For example, a 6-ounce (170g) portion of cooked Coho contains an impressive 37 grams of protein. This is higher than both Wild Sockeye and Chinook, which typically contain around 34 grams for the same serving size. The protein difference, while not massive, is notable for those tracking their macronutrients precisely.

Highest Protein Salmon Comparison Table

Here is a comparison of cooked salmon species, based on a 6-ounce serving, to illustrate the protein differences.


Salmon Type	Wild/Farmed	Approx. Protein (per 6 oz)	Key Characteristics
Coho	Wild	37 g	Mild flavor, firm texture, high protein
Sockeye	Wild	34 g	Rich flavor, deep red color, high omega-3s
Chinook (King)	Wild	34 g	High fat content, buttery texture, robust flavor
Atlantic	Farmed	34.6 g	Milder flavor, high fat, widely available

How Preparation Affects Protein

Fresh and canned salmon offer similar protein levels, though canned salmon has a unique advantage. The canning process often includes the bones, which become soft and edible, adding a significant boost of calcium to your meal. While some canned varieties have slightly higher sodium levels, they remain an excellent and convenient source of protein. Cooked salmon, whether baked, grilled, or pan-seared, also has a slightly different nutritional profile than raw salmon, as some fats and water may be rendered during the cooking process.

Other Nutritional Considerations

Beyond protein, salmon offers a wealth of other health benefits. It is rich in omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation. Wild salmon, particularly Sockeye, is also a good source of astaxanthin, a powerful antioxidant responsible for its vibrant red-orange color.

The Takeaway

For those seeking the absolute highest protein content per serving, wild Coho salmon is the top contender. However, the differences among wild Sockeye, Chinook, and farmed Atlantic are not drastic. The choice ultimately depends on your dietary priorities, flavor preferences, and budget. All types of salmon are exceptional sources of high-quality, complete protein and healthy fats, making them an excellent addition to a balanced diet. Aim for a variety of seafood to maximize your nutritional intake and support sustainable fishing practices. You can learn more about seafood sustainability at the Monterey Bay Aquarium's Seafood Watch website.

Conclusion

While a variety of seafood offers high protein, when it comes to salmon, wild-caught Coho has a slight edge in protein content per serving, providing approximately 37 grams in a 6-ounce portion. However, all types of salmon, both wild and farmed, are excellent sources of complete protein and beneficial omega-3 fatty acids. For those prioritizing convenience and calcium, canned salmon (with bones) is a nutritionally comparable and cost-effective option. Ultimately, incorporating any type of salmon into your diet is a smart move for your overall health, and personal preference in flavor and texture should guide your choice.

Frequently Asked Questions

While both are excellent protein sources, wild-caught salmon generally has a slightly higher protein concentration per ounce compared to farm-raised salmon, which is higher in fat and calories.

No, per a 6-ounce cooked serving, King (Chinook) salmon and Sockeye salmon have a comparable protein content of around 34 grams. Wild Coho is slightly higher at 37 grams for the same serving size.

Yes, canned salmon is an excellent and convenient protein source. Nutritionally, it's very similar to fresh salmon in protein content, and when the bones are included, it offers significantly more calcium.

No, protein is just one factor. You should also consider the flavor, texture, fat content (especially omega-3s), and other micronutrients like vitamin D and astaxanthin, which vary by species and origin.

Wild salmon's higher protein-to-fat ratio is due to its natural diet and active lifestyle. They swim long distances and eat a varied diet, resulting in leaner, more muscular flesh compared to farmed fish.

Yes, salmon is a complete protein, meaning it contains all the essential amino acids needed for muscle repair and growth. A single 6-ounce serving of Coho salmon can provide a substantial 37 grams of high-quality protein.

The cooking method does not significantly alter the total protein amount. However, it can affect the moisture and fat content, which slightly changes the protein concentration in a given weight. For nutritional tracking, always reference cooked serving data.