How Much Protein is in 8 Ounces of Salmon? A Detailed Look at This Nutritious Fish

Salmon is one of the most popular and nutritious types of fish. Known for being rich in heart-healthy omega-3 fatty acids, high-quality protein and essential micronutrients salmon delivers an impressive nutrition profile in each serving. If you’re wondering just how much protein you can expect to get from an 8-ounce salmon fillet, this article will provide a detailed breakdown.

An Overview of Salmon Nutrition

Let’s start with a quick rundown of the basic nutrients found in salmon

• High in protein—an ounce of salmon has about 22 grams of protein, which is 144% of the Daily Value.

• Rich in omega-3s – it provides 1.5 grams of omega-3 fatty acids per 3-ounce serving, including EPA and DHA.

• It has B12, B3, B6, and other B vitamins, making it a great source of those vitamins.

• Provides vitamin D – wild salmon, in particular, naturally contains this important nutrient.

• Contains the antioxidant astaxanthin which gives salmon its reddish-pink color.

• Provides minerals like potassium, selenium, phosphorus, magnesium, and zinc.

• Farmed vs wild: farmed salmon tends to be higher in fat and calories while wild salmon is leaner.

As you can see, salmon contains a well-rounded nutrient profile with protein as its predominant macronutrient. Next, let’s look specifically at the protein content of an 8-ounce serving.

How Much Protein in 8 Ounces of Salmon?

According to the USDA, one 8-ounce fillet of wild Atlantic salmon contains the following nutrients:

• Calories: 322
• Fat: 14 g
• Saturated fat: 2 g
• Protein: 45 g
• Sodium: 100 mg

So in an 8-ounce serving of salmon, you can expect to get about 45 grams of protein, providing 90% of the Daily Value. That’s a significant amount from just one food source!

To put that protein number into perspective, here are a few other common protein-rich foods and their amounts per 8-ounce serving:

• Chicken breast: 59 g of protein
• Firm tofu: 41 g of protein
• Greek yogurt: 24 g of protein
• Lentils: 21 g of protein
• Almonds: 20 g of protein

As you can see, salmon provides protein comparable to other high-protein foods like poultry, meat and legumes. For those following vegan or vegetarian diets, it represents one of the best plant-based protein options.

Why is Salmon Protein So Beneficial?

Not only does salmon provide a hefty dose of protein, but it also offers high quality complete protein containing all nine essential amino acids. Here are some of the key benefits of salmon protein:

• Builds and repairs muscle – the amino acids in salmon protein help maintain and build muscle mass, especially when paired with strength training.

• Promotes satiety – protein is the most filling macronutrient, helping you feel satisfied after meals.

• Aids weight management – protein requires more calories for the body to digest than carbs and fat. Eating adequate protein while cutting calories can help preserve muscle and spur fat loss.

• Supports bone health – the protein and minerals in salmon may prevent bone loss and reduce fracture risk.

• Boosts metabolism – protein has a higher thermic effect, meaning your body burns more calories digesting it than other nutrients.

• Heart healthy – salmon protein provides peptides that may support cardiovascular function.

Clearly, salmon protein provides some major health perks. Getting enough from your diet confers lots of benefits beyond just meeting daily protein needs.

Tips for Preparing and Eating Salmon

Now that you know how much protein is packed into an 8-ounce salmon fillet, here are some tips for selecting, preparing and serving it:

• Choose wild over farmed – wild salmon tends to be lower in contaminants and higher in omega-3s. Look for Alaskan wild-caught salmon if available.

• Check for freshness – fresh salmon should smell mildly like the ocean. Its flesh should spring back when pressed.

• Store properly – eat fresh salmon within two days or freeze it. Defrost frozen salmon overnight in the fridge.

• Cook thoroughly – salmon needs to reach an internal temperature of at least 145°F when cooked to destroy any dangerous bacteria.

• Try simple seasoning – lemon, herbs, garlic, mustard, or salt and pepper all complement salmon nicely. Avoid complicated marinades that overpower the flavor.

• Bake, grill or pan fry – these simple cooking methods allow the flavor of the salmon to shine. Foil packets also work great!

• Use leftovers wisely – leftover grilled or baked salmon is perfect on salads, scrambled into eggs, stirred into pasta, or mixed into a rice bowl.

So while salmon packs a big protein punch, take care to select, store, and cook it properly to fully benefit from its stellar nutritional profile. An 8-ounce serving can deliver around 45 grams of high quality complete protein to support your health and fitness goals.

Frequently Asked Questions

Still have some questions about salmon and how much protein it provides? Here are answers to some commonly asked questions:

How does wild vs farmed salmon protein differ?

While both wild and farmed salmon are high in protein, wild salmon tends to contain more while farmed salmon has slightly more fat. However, the protein quality itself does not differ significantly between wild and farmed varieties.

What about canned salmon protein?

Canned salmon actually contains bones which add more calcium to its nutrition profile. The protein content in canned salmon is comparable to fresh since canning does not significantly alter protein. Look for varieties packed in water rather than oil.

Is smoked salmon also high in protein?

Yes, smoked salmon or lox still provides the same high-quality complete proteins. Just be aware that cold-smoked salmon intended for raw consumption may increase certain food safety risks.

What is the best way to cook salmon for maximum protein retention?

Gentle cooking methods like baking, grilling, and pan-frying allow salmon to retain most of its original protein content. Meanwhile, heavily processed items like fish cakes or salmon patties tend to lose more protein during cooking.

Is raw salmon safe to eat?

Raw salmon found in sushi and other dishes does contain lots of protein. However, consuming raw salmon comes with a higher risk of parasitic infections or food poisoning if the source was not previously frozen. Cooking salmon thoroughly helps kill any potential bacteria present.

How else can you add salmon protein to your diet?

Beyond eating salmon fillets, you can get salmon protein through smoked salmon, canned salmon, or salmon jerky. Add canned salmon to salads, sandwiches, pasta, or casseroles. Smoked salmon is perfect on bagels with cream cheese or whole grain toast.

The Takeaway on Salmon Protein

Salmon remains one of the best sources of complete high-quality protein you can eat as part of a balanced diet. A single 8-ounce fillet contains about 45 grams of protein to support muscle growth, satiety, weight control, bone health, and overall nutrition needs. Seek out wild-caught Alaskan salmon when possible and use simple cooking methods to retain its stellar nutritional profile. Incorporating salmon into your meal plan provides an easy and tasty way to meet your daily protein goals.