How Many Grams of Protein Are in a Pound of Salmon?

Salmon is one of the most nutritious and delicious fish you can eat. It’s rich in high-quality protein, healthy fats and various vitamins and minerals. But how much protein does salmon contain exactly?

Salmon is sold by the pound at the grocery store or fish market. How many grams of protein is in one pound? Let’s look at this in more detail.

An Overview of Salmon Nutrition

Here is a list of what’s good for you in a typical serving of salmon:

• Calories: 206
• Protein: 22 grams
• Fat: 12 grams
• Carbs: 0 grams
• Vitamin D: 112% RDI
• Selenium: 78% RDI
• Omega-3 fats: 2.1 grams

As you can see, salmon is exceptionally high in protein and omega-3 fatty acids. It also contains generous amounts of B vitamins potassium and selenium.

Salmon gets its signature pink-orange hue from antioxidants called astaxanthin. This is the same antioxidant that gives shrimp and lobster their reddish color.

But when it comes to protein specifically, how much will you get from a whole pound of this popular fish?

Protein Content in Different Cuts of Salmon

There are a few different cuts of salmon you may come across

• Fillet This is slices of fish without the skin or bones A fillet is what you typically get when you buy salmon at the market or order it in a restaurant

• Steak: This is a thicker cross-section cut from the belly region of the fish. Salmon steaks contain the belly bones.

• Whole: This refers to an entire side of the fish without any parts removed. Whole salmon contains the bones, head, tail and skin.

The protein content can vary slightly depending on the cut:

• Fillet: 19–24 grams protein per 3 ounces (85 grams)

• Steak: 20–25 grams protein per 3 ounces (85 grams)

• Whole: 15–22 grams protein per 3 ounces (85 grams)

As you can see, fillets and steaks tend to be a bit higher in protein than whole salmon. This is because whole salmon contains bones, which dilutes the protein content per serving somewhat.

However, the differences are quite small. No matter what cut you choose, salmon is an excellent source of protein.

Now let’s look at the protein content per pound.

Protein in a Pound of Raw Salmon

The number of grams of protein in a pound of salmon depends on whether it is cooked or raw:

• In 1 pound (454 grams) of raw salmon, there are typically 95–140 grams of protein.
• In 1 pound (454 grams) of cooked salmon, there are typically 90–130 grams of protein.

The reason cooked salmon is slightly lower in protein is that some proteins are lost during the cooking process.

However, the differences are minor. Whether it’s cooked or raw, you get right around 110 grams of protein in a typical pound of salmon.

Here’s a simple chart with the average protein content of different cuts:

As you can see, salmon fillet contains the most protein, followed by salmon steak. Whole salmon is slightly lower.

Of course, these numbers are averages. The exact protein content can vary depending on factors like the salmon’s diet, size, environment and season.

Comparing Wild vs Farmed Salmon

There are two main types of salmon you can buy:

• Wild: This is salmon that was caught in the wild in places like the Pacific, Atlantic or Alaskan waters. Wild salmon feed on other organisms like krill, plankton and smaller fish.

• Farmed: Also called Atlantic salmon, farmed salmon are raised in pens in coastal waters. They are fed a mixture of plant proteins, fishmeal and fish oil.

Many people prefer wild salmon because it has a more natural diet. However, farmed salmon tend to be higher in fat, and therefore protein.

Here is a comparison of the protein content:

• Wild salmon: 19–22 grams protein per 3 ounces
• Farmed salmon: 20–25 grams protein per 3 ounces

So while the differences are not huge, farmed salmon can provide up to 3 more grams of protein per serving compared to wild salmon.

When looking at an entire pound, farmed salmon generally provides 110–140 grams of protein, compared to 100–130 grams in wild salmon.

That said, both wild and farmed salmon are incredibly nutritious. So no matter which type you choose, you’ll get plenty of high-quality protein.

Cooking Method Affects Protein Content

The way you cook your salmon also affects how much protein is left in the final cooked product.

Here is how the protein content of a 6-ounce fillet compares depending on cooking method:

• Raw: 24 grams protein

• Baked: 23 grams protein

• Grilled: 23 grams protein

• Broiled: 21 grams protein

• Fried: 22 grams protein

As you can see, baking, grilling or frying salmon has a minimal effect on protein. However, broiling appears to have a slightly bigger impact.

Still, the differences are quite small no matter how you cook it. Salmon retains most of its protein content during cooking.

Benefits of Salmon Protein

The protein found in salmon provides some unique health benefits:

1. Highly digestible: Over 90% of the proteins in salmon are easily digested and absorbed. Salmon protein is one of the most efficient proteins for the human body to utilize.

2. Contains essential amino acids: Salmon contains generous amounts of the essential amino acids that humans must get from food. These include lysine, leucine, methionine and cysteine.

3. Supports muscle growth: Salmon is a rich source of branched-chain amino acids like leucine, which are important for building and repairing muscles. The omega-3s in salmon may also help counteract muscle breakdown.

4. May improve metabolic health: Some studies have found that higher intake of fish protein is linked to lower blood sugar levels and a reduced risk of metabolic disease.

Overall, salmon protein provides a wide range of nutritional and health benefits.

Ideas for Incorporating More Salmon Protein

Here are some simple ideas for getting more high-quality salmon protein in your diet:

• Make salmon patties with canned salmon and spices, pan fried in olive oil

• Prepare a salmon and vegetable sheet pan dinner

• Grill a salmon steak and add to a salad or greens

• Bake a whole side of salmon seasoned with herbs and lemon

• Fold flaked cooked salmon into an omelet or frittata

• Add smoked salmon to avocado toast for an easy high-protein breakfast

• Use salmon in sushi rolls, poke bowls or sashimi

• Make salmon cakes by mixing cooked salmon with almond flour, herbs and Dijon mustard

With its stellar nutrition profile and versatility, salmon can be included at any meal to boost your daily protein intake.

How Much Salmon Per Day or Week?

Many experts recommend eating salmon at least twice a week to reap its health benefits. Here are some general salmon serving guidelines:

• 2–3 servings (6–8 ounces) per week
• 8–12 ounces per week if weight training
• 8–16 ounces per week if limiting red meat

Consuming salmon about 2–3 times per week provides enough protein and omega-3s for most people. Athletes, bodybuilders and people cutting back on red meat may benefit from higher amounts.

Of course, nutritional needs vary depending on factors like age, activity level and health status. Speak to a healthcare provider to determine the right salmon intake for your individual needs.

The Bottom Line

Salmon is one of the best sources of protein you can eat.

In each pound of this oily fish, you get about 110 grams of protein on average, no matter if it’s wild or farmed.

Consuming salmon provides high-quality protein full of essential nutrients, along with anti-inflammatory omega-3s that benefit numerous aspects of health.

Aim to incorporate salmon into your diet several times per week to take advantage of everything this nutritious fish has to offer.