How much protein is in salmon?
Salmon delivers 20 to 25 grams of protein per 100 grams on average, depending on how it's prepared. Fresh salmon sits at the lower end of that range (roughly 20g), while smoked salmon sits at the top (up to 25g) thanks to moisture loss. Alongside the protein, you also get a decent hit of omega-3 fatty acids, which sets salmon apart from most other protein sources.
Nutritional values of salmon by preparation method
How salmon is prepared or processed has a measurable effect on its macro breakdown. Smoking dries the product out, which concentrates the protein per 100 grams. Salmon tinned in water retains most of its protein content, though it does lose some of its fatty acids to the tin liquid if you drain it off.
| Type of salmon | Protein (g/100g) | Fat (g/100g) | Energy (kcal/100g) |
|---|---|---|---|
| Fresh salmon (pan-fried) | 20 | 13 | 200 |
| Smoked salmon | 25 | 4 | 140 |
| Salmon in water (tinned) | 22 | 6 | 140 |
| Salmon in oil (tinned) | 20 | 14 | 200 |
| Gravadlax (cured) | 18 | 11 | 175 |
Source: Voedingscentrum, salmon product database. Do bear in mind that figures can vary slightly by brand and farming conditions. Wild salmon tends to be a touch leaner than farmed Atlantic salmon.
Omega-3 and protein: why this pairing matters
Most protein sources give you either protein or beneficial fats, rarely both. Salmon does both at once. That's not marketing spin, it's simply biochemistry.
Fresh salmon contains 1.5 to 2.5 grams of EPA and DHA per 100 grams. EPA and DHA are the long-chain omega-3 fatty acids that carry the strongest clinical evidence behind them. A 2012 meta-analysis in the American Journal of Clinical Nutrition linked higher omega-3 intake with a lower inflammatory response and improved insulin sensitivity, two factors that matter for long-term weight management.
Health authorities typically recommend around 450mg of EPA plus DHA a day. A single 150-gram portion of salmon comfortably covers that, even after cooking. You also get vitamin D and B12 thrown in, making salmon one of the most complete animal foods per kilocalorie.
Farmed salmon tends to contain more omega-3 than wild salmon, simply because the feed is richer in fish oil. Wild salmon scores lower on fat, but also lower on omega-3. Both varieties work well within a protein-focused diet.
Salmon versus lean fish: what to choose when
Cod, tilapia and coley all deliver comparable protein, around 18 to 20 grams per 100 grams. The real difference lies in the fat and calorie content.
| Fish type | Protein (g/100g) | Fat (g/100g) | Omega-3 (g/100g) | kcal/100g |
|---|---|---|---|---|
| Salmon (fresh) | 20 | 13 | 1.8 | 200 |
| Cod | 18 | 0.7 | 0.1 | 82 |
| Tilapia | 20 | 2.7 | 0.2 | 109 |
| Mackerel | 19 | 15 | 2.6 | 218 |
| Tuna (tinned, in water) | 26 | 1 | 0.3 | 115 |
Cod wins if you're watching calories closely and getting your omega-3 from elsewhere. Salmon wins if you want a broader nutritional profile from fewer meals. Tuna in water is calorically the better choice compared with fresh salmon, but comes with a British Dietetic Association recommendation to cap intake at four portions a week due to mercury content. Want to dig deeper into the comparison? Read our high-protein diet guide for a full source-by-source breakdown.
Salmon in a weight-loss diet: the calorie picture
This is where it gets tricky for a lot of people. Salmon comes in at 200 kcal per 100 grams. Chicken sits at 165 kcal. Cottage cheese or quark comes in at 60 kcal. If you're working within a daily budget of 1,400 to 1,600 kcal, that margin adds up.
A realistic portion of salmon is 130 to 150 grams, poached or pan-fried. That's 260 to 300 kcal and delivers 26 to 30 grams of protein. For comparison, 150 grams of chicken breast gives you 28 grams of protein at 248 kcal. The difference is small, but the fat profile is genuinely different.
Oily fish curbs appetite. Omega-3 fatty acids lower ghrelin production (the hunger hormone) and boost leptin signalling, according to research published in Appetite (2008). In practical terms, a meal built around salmon keeps you fuller for longer than the same calories from a leaner source. That's not a guarantee, but it's a genuine biological mechanism that helps justify the extra 200 kcal.
A sensible strategy for a weight-loss diet: pair salmon twice a week with vegetables and a small portion of complex carbohydrates. Skip the crème fraîche and butter-based sauces. Smoked salmon is an excellent low-calorie option, 140 kcal per 100 grams with a high protein content. Try it on rye bread with cucumber for lunch. Want to know which phase of weight loss you're in? Take the phase test for a more personalised guideline.
Quick salmon recipes: practical and protein-rich
Recipes are only useful if they're genuinely quick. Below are three options that take under 20 minutes and pack a high protein content per portion.
Salmon with spinach and quark (high protein, low kcal)
- 150g salmon fillet (pan-fried in 1 tsp olive oil): 30g protein, 310 kcal
- 100g fresh spinach (steamed): 3g protein, 23 kcal
- 100g low-fat quark or cottage cheese: 11g protein, 60 kcal
- Total: 44g protein, approx. 393 kcal
Smoked salmon salad (lunch option)
- 100g smoked salmon: 25g protein, 140 kcal
- 80g chickpeas (cooked): 7g protein, 100 kcal
- Rocket, cucumber, lemon: negligible kcal
- Total: 32g protein, approx. 250 kcal
Tinned salmon on rye bread (fastest option)
- 100g salmon in water (drained): 22g protein, 140 kcal
- 2 slices of rye bread: 6g protein, 160 kcal
- Total: 28g protein, approx. 300 kcal
The tinned option is underrated. Long shelf life, cheap, zero prep time. Just skip the oil-packed version if you're watching calories.
Bioteïne protein as a complement to salmon
Two portions of salmon a week give you roughly 50 to 60 grams of protein from fish. That's a solid foundation, but nowhere near enough to hit a daily protein target of 1.6 grams per kilogram of body weight. For someone weighing 75kg, that's 120 grams of protein a day. The rest has to come from somewhere.
Food alone doesn't always get you there, especially on a calorie-restricted diet. A 30-gram protein portion from chicken breast takes up half a meal's worth of calories. That's doable, but not very flexible on busy days.
The Bioteïne protein shakes are designed to close that gap. One serving delivers 25 grams of protein for under 150 kcal. No unnecessary sugars, no added fats. Clinically formulated with a complete amino acid profile, including all essential amino acids in the right ratios.
Salmon at dinner, a Bioteïne shake at lunch or as a snack: that's a combination that works without you being tied to the kitchen all day. Have a look at our high-protein meals and protein bars too if you fancy more variety without extra cooking time. If you're just starting out with a structured protein diet, the starter pack is a sensible first step.
Curious how salmon fits into a full four-phase approach? Read up on the four-phase system for more context on protein targets per phase.
Frequently asked questions
How much protein is in 100 grams of salmon?
Fresh salmon contains around 20 grams of protein per 100 grams. Smoked salmon sits higher, around 25 grams, due to moisture loss. Tinned salmon in water delivers roughly 22 grams. The exact figure varies depending on farming conditions and preparation method.
Is salmon good for weight loss?
Salmon contains more calories than lean fish because of its fat content, but the omega-3 fatty acids support satiety through hormonal mechanisms. Two portions a week fit perfectly well into a calorie-restricted diet, especially if you keep the preparation simple without added fats.
What's better for protein: salmon or chicken?
Chicken delivers comparable protein at slightly fewer calories. Salmon scores better on omega-3, vitamin D and B12. For sheer protein efficiency per kilocalorie, chicken wins. For a broader nutritional profile, salmon is the stronger choice. Combine both across the week.
How much salmon do you need to eat to get 30 grams of protein?
With fresh salmon, you'll need around 150 grams for 30 grams of protein. With smoked salmon, that drops to around 120 grams. An average shop-bought portion of salmon weighs 130 to 180 grams, so a single portion covers 26 to 36 grams of protein.
Is smoked salmon just as healthy as fresh salmon?
Smoked salmon contains less fat due to the smoking process, making it calorically lighter. The protein content per 100 grams is actually higher. Sodium content is worth watching, though: smoked salmon can contain 1,000 to 1,500mg of sodium per 100 grams. If you have high blood pressure, it's worth moderating your intake.
Can I eat salmon every day?
Health authorities generally recommend two portions of fish a week, one of which should be oily fish such as salmon. Eating it daily isn't advised, due to the build-up of certain contaminants in farmed salmon. Rotate with other protein sources on the remaining days.
What's the difference between wild and farmed salmon in terms of protein?
Protein content barely differs: both deliver around 20 grams per 100 grams. Wild salmon tends to be slightly leaner, while farmed salmon contains more omega-3 thanks to its fish-oil-rich feed. For protein value in a diet, the distinction is negligible.
How do I combine salmon with a protein shake in a daily menu?
A sensible split: a Bioteïne shake for breakfast or as a snack (25g protein), a lunch of smoked salmon with vegetables (25g protein), and dinner built around other protein sources. That gets you to 80 to 100 grams of protein without a major calorie overshoot. See the high-protein diet guide for sample daily menus.