How much protein is in salmon fillets?

One salmon fillet (170 g, raw) has 35 g of protein (354 kcal); 100 g has 20.4 g.

Feast Factsper 100 g raw

PER 100 GProtein

20.4g

Calories208

Carbohydrate0g

Fiber0g

Sugars0g

Fat13.4g

Saturated3g

Sodium59 mg

9.8 g protein per 100 kcal · USDA FoodData Central

Protein verdictGood protein source

9.8 g of protein per 100 kcal (39% of its calories): 5–10 g is good on our scale.

25 g of protein from salmon fillets alone takes 123 g (about 4⅓ oz) and 255 kcal.

#2 of 6 in Fish & seafood for protein per 100 g, #6 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in salmon fillets per portion, raw weight
Portion (raw)	Protein	kcal	Fat
100 g	20.4 g	208	13.4 g
1 oz (28 g)	5.8 g	59	3.8 g
4 oz (113 g)	23 g	236	15 g
1 lb (454 g)	93 g	943	61 g
1 fillet (170 g)	35 g	354	23 g

One salmon fillet (170 g, raw) is 29% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Weights are raw. Cooking drives off water, so cooked meat has more protein per 100 g, but each piece keeps the protein it started with.

Most of its calories come from fat: about 58%.

One salmon fillet (170 g, raw) also has 5.1 g of saturated fat (26% of the 20 g Daily Value).

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, all 4 have more protein.

salmon fillets compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Shrimp	20.1 g	85	23.6 g
Ahi tuna	24.4 g	109	22.4 g
Tilapia	20.1 g	96	20.9 g
Smoked salmon	18.3 g	117	15.6 g
Salmon fillets	20.4 g	208	9.8 g

All 200 foods →

Recipes with salmon fillets

4 recipes in the Feast Mode library use salmon fillets, macros computed the same way.

Across the 4 library recipes that use it, a serving has 170 g of raw salmon fillets on average, which brings 35 g of protein: 76% of the dish’s protein. It carries the most in Creamy Tuscan Salmon, at 82% of the protein.

48G
PROTEIN

Lemon Herb Salmon with Quinoa

40 min · 615 kcal

47G
PROTEIN

Teriyaki Salmon Rice Bowls

40 min · 662 kcal

45G
PROTEIN

Spicy Salmon Sushi Bowls

50 min · 635 kcal

42G
PROTEIN

Creamy Tuscan Salmon

30 min · 504 kcal

Questions

How much protein is in one salmon fillet?

One salmon fillet (170 g, raw) has 35 g of protein and 354 kcal, with 0 g of carbohydrate and 23 g of fat.

How much protein is in 100 g of salmon fillets?

100 g of salmon fillets has 20.4 g of protein, 208 kcal, 0 g of carbohydrate and 13.4 g of fat (USDA FoodData Central 175167).

Are salmon fillets a good source of protein?

Good protein source: 9.8 g of protein per 100 kcal (39% of its calories): 5–10 g is good on our scale. Getting 25 g of protein from salmon fillets alone takes 123 g (about 4⅓ oz) and 255 kcal.

Which has more protein, salmon fillets or smoked salmon?

Salmon fillets, with 20.4 g of protein per 100 g against 18.3 g for smoked salmon. Per 100 kcal: salmon fillets 9.8 g, smoked salmon 15.6 g.

Source: USDA FoodData Central, SR Legacy 175167: “Fish, salmon, Atlantic, farmed, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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