Fish & Seafood
Protein in Salmon: Protein, Calories, and Meal Ideas
Cooked salmon provides about 38 g of protein in a 150 g fillet, plus omega-3 fats. It is higher in calories than white fish or chicken breast because it contains more fat.
Protein per serving
38g
150 g cooked salmon fillet / about 5.3 oz
Calories per serving
309
150 g serving
Protein per 100g
25g
206 calories per 100 g
Protein density
12.1g
protein per 100 calories
Salmon Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked salmon fillet / about 5.3 oz | 38g | 309 |
| Per 100 g | 100 g | 25g | 206 |
| Protein density | 100 calories | 12.1g | 100 |
Representative source entry: Salmon, cooked, dry heat. Calories vary by species and farmed versus wild salmon. Track sauces, butter, and oil separately.
Good for weight loss? Good
Salmon is filling and nutrient-dense, but its fat content makes calories higher. It works best in weight loss plans when portions and added fats are controlled.
Good for muscle gain? Excellent
Salmon provides complete protein and calorie support, making it useful for muscle-gain meals where both protein and energy matter.
Meal Ideas with Salmon
Salmon rice bowl with cucumber and edamame
Sheet-pan salmon with potatoes and asparagus
Salmon salad with Greek yogurt dressing
Salmon tacos with cabbage slaw
Tracking Tips
- Choose a cooked salmon entry that matches the species when possible.
- Track oil, glaze, or sauce separately.
- Use drained canned salmon values if you are not eating a cooked fillet.
Compare Similar Protein Foods
Common Questions
How much protein is in salmon?
A 150 g cooked salmon fillet has about 38 g of protein. Per 100 g cooked, salmon has about 25 g of protein.
Is salmon good for weight loss?
Yes, but portions matter. Salmon is high in protein and filling, but it has more calories than lean white fish because it contains more fat.
Is salmon good for muscle gain?
Yes. Salmon provides complete protein and useful calories, which can help when building higher-protein muscle-gain meals.
Sources reviewed
- USDA FoodData Central: salmon, cooked, dry heat - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition