How much protein is in salmon?

Whether your goals are to lose weight, build muscle or a bit of both, we all know the importance of protein. But, hitting your daily targets without chugging endless protein shakes can be easier said than done.

When we think of high-protein meals, we tend to imagine a bodybuilder's diet of boiled chicken with rice or large slabs of steak. And, while those foods are good sources of protein, they're certainly not the only ones — nor are they everyone's cup of tea.

Thankfully, there's one underrated, high-protein food that nearly everyone, from the carnivores and keto crowd to the pescatarians, can get on board with: salmon. Yes, whether you prefer it baked, smoked or seared, the saltwater fish is a great source of protein, amongst its other numerous health benefits.

But, how much protein is in salmon, exactly? And, are all types of salmon created equal? Read on for everything you need to know about this seafood superstar.

How much protein is in 100g of salmon?

The most common type of salmon in the UK is Atlantic salmon, and farm-raised salmon is usually from Scotland or Norway.

While the exact amount of protein will vary slightly depending on the type, cut and how it's prepared, a 100-gram portion of farmed salmon would normally contain between 25 to 30 grams of protein [1].

There is a small difference in the protein content of wild and farmed salmon. Wild-caught salmon varieties imported from Canada or Alaska may contain slightly less protein, around 20 to 25 grams per 100-gram portion of cooked wild salmon [2].

Is 200g of salmon too much?

So, if you're keen to amp up your protein content, can you just eat 2 servings of salmon and call it a day? Apart from the potential price concerns, there's nothing wrong with eating a 200-gram portion of salmon.

That said, you'll want to make sure you're not eating massive amounts of salmon every day. While it's a relatively low mercury fish, excessive consumption can increase your risk of mercury poisoning (a naturally occurring chemical in the earth's surface that is toxic to humans) [3].

Plus, although its high content of omega-3 fatty acids is beneficial overall, going overboard with polyunsaturated fat can tip your cholesterol into the unhealthy range [4].

How much protein is in smoked salmon?

Smoked salmon is another way you might choose to enjoy the oily fish.

By hot or cold curing the fillet, it gives it that delicious smoky flavour that pairs perfectly with avocado or hollandaise sauce. But, how does the smoked variety hold up against grilled salmon in the protein stakes?

On average, 100 grams of smoked salmon tends to contain around 18 to 25 grams of protein, which is slightly less than when it's served as a fillet [5].

Another thing to keep in mind is that portions of smoked salmon tend to be much smaller, whether they're served in a bagel or on sourdough bread. So, you may find you're getting more carbs and other macronutrients, and less protein overall.

Another popular salmon format is sashimi. Originating in Japan, this is a high-quality grade of fresh fish (including salmon) that can be served and eaten raw. The raw salmon can be served thinly sliced by itself or diced inside a poke bowl. Being high in protein and very low in carbs, this raw seafood can also make for a great post-workout meal or snack.

Which has more protein: chicken or salmon?

From a gram by gram comparison, chicken contains more protein than salmon. While salmon has around 20 to 30 grams of protein per 100 grams, skinless chicken breast has around 30 to 33 grams of protein [6]. However, that doesn't necessarily mean its 'better' than salmon overall.

Generally, salmon has better nutritional value, thanks to all the omega-3 fatty acids. Plus, some find it more satiating than chicken thanks to being high in those good fats.

Meanwhile, chicken is typically leaner and contains fewer calories. So really, it's a matter of preference, and both have a place in a balanced diet.

What are the other health benefits of salmon?

While no foods are all good or all bad, it's safe to say salmon is a bit of a nutritional powerhouse. As well as being a great source of high-quality protein, it also has plenty of other health benefits.

It’s great for skin health

Regularly adding fresh salmon to your plate can help support radiant, youthful skin. Its high content of omega-3 fatty acids helps to maintain skin hydration, reduce inflammation, and support the skin barrier, which protects against environmental stressors [7].

Additionally, salmon is rich in astaxanthin, a potent antioxidant that combats oxidative stress and can improve skin elasticity and texture over time [8]. The vitamin D and protein content also help repair skin tissue and promote a healthy glow from the inside out.

It can aid muscle recovery

As a high-quality protein source, salmon provides all the essential amino acids needed for muscle repair and growth.

Perfect for post-workout, the combination of protein and anti-inflammatory omega-3s can help reduce muscle soreness and promote quicker recovery [9]. Plus, the B vitamins in salmon support energy metabolism and muscle function, meaning it can help you perform better in your next workout.

It can help support muscle mass

The salmon protein content is especially valuable for preserving muscle mass. As an essential nutrient, vitamin D aids calcium absorption, and one serving of salmon can provide a significant portion of your daily value [10].

In light of the many health benefits, it's not surprising that the Australian Dietary Guidelines and the Heart Foundation recommend at least 2 servings of fish per week for optimal health [11].

This doesn't necessarily have to be salmon, as you can get similar benefits from other fatty fish, such as trout, tuna and swordfish.

Is salmon good for weight loss?

Now, you have an answer to your Google: 'how much protein in salmon?'. It now begs the question: Is it a good choice for weight loss overall?

Simply, yes. It's nutrient-rich and relatively low in calories, which means it can play an important role in a healthy diet. Cooked salmon, canned salmon, smoked salmon — however you prefer eating salmon is up to you.  

However, no one food will encourage weight loss on its own. Ultimately, losing weight is a matter of burning more calories than you consume, as well as addressing other complex biological factors like hormones and metabolic health.

If you feel like you're doing everything right — choosing all the right foods, moving your body regularly, getting 10k steps in every day — but your weight still doesn't seem to budge, it might be time to get some extra help.

Designed by UK clinicians, Juniper’s Weight Reset Programme can help you achieve your weight loss goals, and see you stick to them for life.

It combines breakthrough weight loss medications (Wegovy or Mounjaro) with ongoing support from health experts (including dietitians and nutritionists), as well as access to a community of like-minded women on a similar journey to yours.