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’s how much protein is in different Portion sizes From cooked wild Atlantic salmon:

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

Protein content varies depending on… Salmon species. Here’s how much protein is in a 3-ounce cooked serving of different types of salmon:

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

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

Salmon is a complete protein. This means that it provides all nine essential amino acids that your body needs but cannot make on its own.

Incorporating high-quality protein foods like salmon into your diet helps maintain muscle mass, supports post-workout muscle recovery, and promotes healthy blood sugar levels. Protein can also help keep you full, which may support weight management.

Salmon is also one of the richest sources of omega-3 fatty acids, which support heart and brain health and help reduce inflammation. It is also one of the best dietary sources of vitamin D, which plays an important role in bone strength and immune function.

There are a few things that can change the amount of protein in salmon:

• Salmon type: Wild salmon, such as sockeye, are usually smaller and contain slightly more protein than farmed Atlantic salmon.
• Cooking method: Although the total amount of protein in salmon remains relatively unchanged with cooking, high-heat methods such as frying or roasting can damage the protein structure and reduce its quality. Gentle methods, such as baking, grilling or steaming, can maintain protein quality and amino acid availability.
• Serving Size: Restaurant portions are often larger than the standard serving size. This means you can get twice the protein in one meal.