Protein by serving size
100g
23g
150g
34g
200g
46g
250g
57g
258 calories per 100g · 8.9g protein per 100 calories
Figures are per 100g cooked (Atlantic salmon fillet, grilled, no added fat). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Salmon, Atlantic, fillet, grilled, no added fat, F007826
Salmon combines a strong protein content with omega-3 fats that most other protein sources don't offer — a 150g grilled fillet has about 34g of protein and is one of the better fat sources in a high-protein diet.
Other forms and varieties
Use the figure that matches how you weigh your food. Cooking changes the water content, so raw and cooked figures differ.
| Form | Protein per 100g | Calories per 100g |
|---|---|---|
| Cooked (shown above)FSANZ AFCD Release 3.0 — Salmon, Atlantic, fillet, grilled, no added fat, F007826 | 22.9g | 258 |
| RawFSANZ AFCD Release 3.0 — Salmon, Atlantic, fillet, raw, F007827 | 20.5g | 231 |
Why the number varies
Farmed and wild salmon have broadly similar protein content — the bigger difference between them is fat content and type, not protein. Fattier fish has a slightly lower protein percentage per 100g, since fat takes up some of the weight.
As with other meat and fish, cooked salmon has a higher protein-per-100g figure than raw — 22.9g grilled against 20.5g raw — since cooking removes water weight and concentrates the protein.
Ways to use it
- Bake or grill in bulk and keep in the fridge for quick protein additions to salads or bowls
- Pair with vegetables and a small carb portion for a balanced dinner
- Try canned salmon as a cheaper, no-cook option, and check the label for its protein
Related
From the HitProtein blog
- Does cooking increase protein? Raw vs cooked explained
- High protein foods ranked by protein per calorie
FAQs
How much protein is in a 150g salmon fillet?
About 34g, grilled — 22.9g per 100g scaled up to a 150g fillet.
Is farmed salmon lower in protein than wild salmon?
Only slightly, if at all — the main difference is fat content, not protein. Farmed salmon tends to have more fat, which can marginally lower the protein percentage per 100g.
How much protein is in 100g of salmon?
About 22.9g of protein per 100g cooked (Atlantic salmon fillet, grilled, no added fat).
How much protein is in raw salmon?
About 20.5g of protein per 100g (Salmon, Atlantic, fillet, raw), compared with 22.9g per 100g cooked.
How many calories are in salmon?
About 258 calories per 100g, which works out to 8.9g of protein per 100 calories.
How does salmon compare with other seafood foods?
Of the 7 seafood foods on this site, salmon ranks number 5 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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