Quick answer
A typical salmon fillet provides about 20 to 22 g of protein per 100 g when raw, and about 24 to 26 g per 100 g when cooked. Cooking removes water, so protein appears higher per 100 g of cooked weight.
Why it is high-quality protein
- Complete amino acid profile that supports muscle repair, enzymes, and immune function.
- Excellent digestibility compared with most plant sources.
- Naturally low in connective tissue, so it is easy to digest.
How it compares
- Eggs about 12 to 13 g per 100 g
- Chicken breast about 23 to 24 g per 100 g cooked
- Lean beef about 25 to 26 g per 100 g cooked
- Firm tofu about 14 to 17 g per 100 g
Salmon sits near poultry and lean beef for protein density, with the added benefit of marine omega-3 fats.
Serving size guide
- 100 g raw fillet roughly a small palm sized piece, about 20 to 22 g protein
- 150 g raw fillet about 30 to 33 g protein
- 200 g raw fillet about 40 to 44 g protein
Tips for keeping the protein intact
- Avoid overcooking, aim for medium to keep moisture and texture.
- Favor methods that limit nutrient loss such as baking, pan searing, or air-frying.
- If counting protein by weight, remember that a cooked 100 g portion has less water, so the protein number per 100 g looks higher than raw.
Bottom line
For every 100 g, salmon fillet delivers roughly 20 to 22 g protein raw or 24 to 26 g cooked, with top tier amino acid quality. It is a reliable, nutrient dense protein choice that also provides valuable omega-3s.
