How much protein is in salmon and which type has the most?

Salmon is an excellent source of protein. A standard 3-ounce serving (about the size of a deck of cards) provides about 22 grams. Besides protein, salmon also contains healthy fats, vitamins and minerals. When eaten as part of a balanced diet, salmon can help support muscle health, promote heart health, and reduce inflammation.

Here is the amount of protein in different portion sizes cooked wild Atlantic salmon:

• 3 ounces (oz): 21.6 grams (g) of protein
• 4 oz: 28.8g
• 6 ounces: 43.2g

The protein content varies among different types of salmon. Here is the amount of protein in a 3-ounce cooked serving of different types of salmon:

• Sockeye salmon (wild): 22.5 grams of protein
• Chinook salmon: 21.8g
• Atlantic salmon (wild): 21.6g
• Pink salmon: 20.9g
• Wild coho salmon (silver salmon): 19.9g
• Wild pink salmon (canned): 19.6g
• Atlantic salmon (farmed): 18.8g

Protein plays a role in almost every function in the body. It helps build and repair muscles, produce hormones, support immunity and much more.

Salmon is a complete protein. This means it provides the nine essential amino acids your body needs but can’t make itself.

Incorporating high-quality protein foods such as salmon into your diet helps maintain muscle mass, promotes muscle recovery after exercise, and promotes healthy blood sugar levels. Protein can also help keep you full, which can support weight management.

Additionally, salmon is one of the richest sources of omega-3 fatty acids, which support heart and brain health and help reduce inflammation. It’s also one of the best dietary sources of vitamin D, which plays an important role in strong bones and immune function.

A few things can change the amount of protein in salmon:

• Type of salmon: Wild salmon, like sockeye salmon, is generally leaner and contains slightly more protein than farmed Atlantic salmon.
• Cooking method: Although the total amount of protein in salmon remains relatively unchanged when cooked, high-heat methods such as frying or roasting can damage the protein structure and reduce its quality. Gentler methods, such as baking, grilling or steaming, can preserve protein quality and amino acid availability.
• Serving size: Restaurant portions are often larger than the standard portion. This means you could consume about twice as much protein in a single meal.