Which Salmon Has the Most Protein? A Comprehensive Species Comparison

December 5, 2025 •

4 min read

While all salmon species are an excellent source of protein, there are notable differences in their nutritional content. On a cooked basis, Coho and Sockeye often stand out with some of the highest protein concentrations, making the specific type you choose a key factor when asking which salmon has the most protein.

Quick Summary

The protein content in salmon varies by species, wild vs. farmed status, and preparation method. Coho, Sockeye, and King salmon are typically protein-dense, while farmed Atlantic offers consistency. The ideal choice depends on nutritional goals, flavor preference, and whether prioritizing leanness or omega-3s.

Key Points

Top Contenders: Wild Sockeye and Wild Coho salmon are typically the highest in protein per cooked serving.
Wild vs. Farmed Differences: Wild salmon is often leaner and higher in protein per raw weight, while farmed salmon has a higher fat content but offers consistently high protein.
Cooking Concentrates Protein: Dry-heat cooking methods remove water, concentrating protein and other nutrients per gram of weight.
King Salmon Protein: Despite its higher fat content, King salmon remains an excellent source of protein, on par with other premium species.
Leanest Options: Wild Pink and Chum salmon are leaner species that still offer a strong protein count for those watching fat intake.
Beyond Protein: All salmon provides essential nutrients, including omega-3 fatty acids, vitamin D, and B vitamins, contributing to a healthy diet.

Comparing Protein Content Across Salmon Species

Choosing the right type of salmon can make a difference in your nutritional intake, especially if you're targeting a higher protein count. The amount of protein, as well as fat and other nutrients, varies among the different types of salmon, including Pacific species like Coho, Sockeye, and King, as well as the more widely available Atlantic salmon. A deeper look at the nutritional data reveals which species consistently deliver more protein per serving.

The Top Protein Contenders

When examining cooked salmon, three species are consistently noted for their robust protein content:

Coho (Silver) Salmon: Often cited for its high protein count, Coho is a popular choice for those prioritizing this macronutrient. It is typically leaner than King or Sockeye and has a more delicate flavor, but packs a significant protein punch, with reports indicating it can deliver around 37 grams in a 6-ounce serving.
Sockeye (Red) Salmon: Known for its deep red flesh and rich flavor, wild Sockeye is another protein powerhouse. Studies show it is exceptionally dense in nutrients, including high-quality protein. Per 100 grams of cooked sockeye, protein content can reach upwards of 25 grams.
King (Chinook) Salmon: King salmon is prized for its high fat content, which also contributes to its rich, buttery flavor. While the fat content is higher, its protein levels are also very strong, often on par with Sockeye or Coho for a comparable cooked serving size. Wild King salmon is a notably nutrient-dense choice.

Wild vs. Farmed Salmon Protein

The sourcing of your salmon—whether it's wild-caught or farmed—is another major factor in its nutritional profile. Generally, wild salmon has a more varied, natural diet and a more active lifestyle, which results in leaner flesh.

Wild-caught Salmon: Tends to be leaner with a higher protein-to-fat ratio. This means per raw gram, it often contains more protein. For example, some sources indicate that wild salmon delivers around 25 grams of protein per 100g, compared to 22 grams in farmed salmon.
Farmed Salmon: Contains a higher overall fat content, leading to a juicier texture and higher calorie count. While the protein content per raw weight can be slightly lower, some cooked comparisons suggest similar protein amounts per serving to wild species. All commercially available Atlantic salmon is farmed, and it remains a very reliable and consistent source of protein.

Other Notable Species: Chum and Pink

Chum (Keta) Salmon: Often leaner than other Pacific species, Chum has a less delicate flavor and is frequently used for canning or jerky. While still a healthy source, its protein content is typically lower than the premium species. Raw data suggests around 20.4 grams of protein per 100g, which becomes more concentrated when cooked.
Pink (Humpy) Salmon: The smallest and most common of the Pacific salmon, Pink salmon is very lean and has a mild flavor. It is a very solid, though not top-tier, protein source, with cooked 100g servings offering approximately 25 grams of protein.

Salmon Protein and Nutritional Comparison Table

The following table compares the approximate nutritional values for a cooked 100g (3.5-ounce) serving across different salmon types, drawing from various sources to provide a reliable range.


Salmon Species (Cooked)	Approximate Protein (per 100g)	Fat Content	Flavor Profile
Wild Coho Salmon	23-25g	Lower Fat (Leaner)	Mild, delicate
Wild Sockeye Salmon	25-27g	Higher Fat	Rich, robust
Wild King (Chinook) Salmon	20-23g	Highest Fat (Buttery)	Rich, premium
Farmed Atlantic Salmon	22-25g	Medium-High Fat	Mild, oily
Wild Pink Salmon	24-25g	Very Low Fat (Leanest)	Mild, delicate
Wild Chum Salmon	20-22g	Low Fat (Lean)	Mild, slightly watery

Beyond Protein: The Complete Nutritional Profile

While protein is often the focus, salmon is a nutritional powerhouse for many other reasons. It is one of the best food sources of long-chain omega-3 fatty acids, EPA and DHA, which are crucial for brain and heart health. It also offers high levels of Vitamin D, B-complex vitamins (especially B12), and minerals like selenium and phosphorus. The overall health benefits of consuming salmon regularly far outweigh focusing solely on the protein metric.

The deep red color of Sockeye salmon comes from astaxanthin, a powerful antioxidant linked to reduced inflammation. Differences in fat content between species mean you can choose based on your dietary needs; the fattier species like King and Sockeye provide more omega-3s, while leaner species like Pink and Coho are excellent choices for lower-calorie, high-protein meals. Regardless of species, salmon provides a complete protein, containing all the essential amino acids your body needs.

Cooking Methods and Protein

Cooking salmon concentrates its protein content by removing water. This is why a cooked 100-gram portion of salmon often has a higher protein count than a 100-gram raw portion. Dry-heat methods, such as baking, grilling, or broiling, will generally result in a higher protein density per gram compared to poaching or steaming, which retain more moisture. However, high-heat methods should be done with care to avoid drying out the fish and sacrificing the enjoyable texture. For a simple and healthy preparation, try grilling or baking with a squeeze of lemon and some fresh herbs.

Conclusion: Which Salmon Offers the Best Protein Deal?

So, which salmon has the most protein? Based on data for comparable cooked servings, Wild Sockeye and Pink Salmon often contain a very high protein concentration per 100 grams, making them top contenders. However, Wild Coho and King salmon are also exceptional sources. It's important to remember that preparation method and wild vs. farmed sourcing influence the final nutrient count. The best choice ultimately depends on your overall health goals and flavor preferences. If a slightly higher calorie count is fine, fattier King and Sockeye offer more omega-3s, while leaner Pink and Chum are great for low-fat, high-protein options. Regardless of the species you choose, incorporating salmon into your diet regularly is an excellent way to boost your protein intake and overall health.

For more information on the benefits of omega-3s, you can review details from the National Institutes of Health.(https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/)

Frequently Asked Questions

While it can vary, cooked Wild Sockeye and Wild Coho salmon are frequently cited as containing some of the highest protein content per 100-gram serving. The specific value depends on the fat content and how the fish was prepared.

Wild salmon is generally leaner and higher in protein per raw weight compared to farmed salmon. However, farmed salmon is consistently high in protein and a higher fat content can influence cooked comparisons.

Yes, canned salmon is a very good and convenient source of protein. Since it is already cooked, its protein is concentrated. Pink salmon, which is often canned, offers approximately 25 grams of protein per 100-gram serving.

A standard 6-ounce (170g) serving of cooked salmon can contain anywhere from 34 to 37 grams of protein or more, depending on the species. A 100-gram (3.5-ounce) portion typically offers 20 to 27 grams.

Yes, salmon provides a complete protein, meaning it contains all the essential amino acids that your body cannot produce on its own. This high-quality protein is vital for muscle repair, bone health, and other bodily functions.

No, King salmon has a higher fat content, but its protein level is still very high and comparable to other top-tier species like Sockeye and Coho in a cooked serving. The added fat does increase the overall calorie count, however.

Differences in diet and lifestyle are the main reasons for varying protein content. Wild salmon's more active life and varied diet results in leaner meat, while farmed salmon's controlled diet leads to higher fat content, which affects the protein concentration per gram.