How Much Protein Is in Salmon?
21.3 g in 3 oz cooked
Salmon pairs a high dose of complete protein with omega-3 fats that support recovery. It is one of the best fish for building muscle.
Salmon nutrition (cooked, Atlantic)
Values are approximate, based on USDA FoodData Central, cooked, Atlantic. Actual numbers vary by brand, cut, and preparation.
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Protein in other foods
Salmon, answered
Salmon has about 42.5 g of protein in 1 fillet (6 oz), and about 21.3 g in 3 oz cooked.
About 350 calories in 1 fillet (6 oz), or about 175 in 3 oz cooked.
Yes. Salmon is a lean, protein-dense choice: about 49% of the calories come from protein, and you get 42.5 g in 1 fillet (6 oz). It is a complete protein, so it carries every essential amino acid your muscles need to rebuild.
Yes. About 49% of the calories in salmon come from protein, well above the roughly 40% bar that counts as a high-protein food.
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