A protein-rich diet has diverse benefits. Protein can help you build muscle, support bone health, and fortify your immune system. Knowing the protein content of your food is helpful if you track your macronutrients (protein, carbohydrates, and fats, commonly called macros).
Wild salmon is an excellent choice if you’re following a diet that’s rich in protein. Salmon offers a complete protein, containing all the essential amino acids — the building blocks of protein — that the body can’t produce by itself.
Salmon is also generally considered a lean protein, meaning it has relatively little fat compared to other protein sources. Its fat-to-protein ratio makes it a good choice if you keep tabs on your calories (protein has fewer calories than fat).
Is salmon high in protein?
Salmon is considered a high-protein food. But how much protein you consume when you eat a piece of salmon depends on a few factors, including serving size, species, preparation, and whether it’s wild-caught or farmed. Salmon caught in the wild generally has a higher protein content compared to farm-raised because wild salmon has a more nutrient-diverse diet.
Which Type of Salmon Has the Most Protein
There are slight variations in protein content among different salmon species. When it comes to farmed salmon versus wild salmon, wild-caught sockeye and wild-caught king/chinook have about the same amount of protein per serving as farmed Atlantic salmon. However, farmed salmon is significantly higher in calories than wild-caught species.
Here is how much protein you can expect in a few commonly consumed species, based on a 6 oz. portion of cooked salmon.
How many servings of salmon should you eat for protein?
Everyone has unique protein needs, but the most recent set of Dietary Guidelines recommends between 46 to 56 grams of protein per day for the average adult. A recent study found that some people may even see an increase in lean body mass when consuming more than the recommended daily intake of protein — notably, people who are on a calorie-restricted diet or who are physically active.
Consuming a 6 oz. portion of any species of salmon can easily help you work toward protein goals tailored to your health needs, so consider adding salmon as a regular source of protein in your diet throughout the week.
How does the protein content of salmon compare to other types of fish?
Although lean, wild-caught salmon is an excellent source of protein, several varieties of wild-caught white fish are great sources as well. For comparison with 6 oz. servings of other species, Pacific cod has 23 grams of protein, Pacific halibut has about 30 grams, and Wild Alaska Pollock has about 26 grams. Enjoying a diverse array of seafood can support a healthy diet.
Salmon is a protein powerhouse and super simple to enjoy it as a regular part of your diet. Try a ginger-lime salmon poke bowl or miso-maple broiled coho salmon. Eating salmon multiple times a week is perfectly healthy, even desirable. Make it easy on yourself and meal prep to keep your fridge full of high-quality protein throughout the week.
