Short answer
About 20 to 22 g of protein. If you weigh 100 g of raw salmon, then pan fry it, you will still get roughly 20 to 22 g of protein from that piece.

Why cooking does not change that number

• Protein grams are tied to the amount of fish you start with, not the cooking method.
• Pan frying removes water and a little fat. The protein mass stays about the same.
• After cooking, the piece will weigh less, which can make the protein per 100 g of cooked fish look higher, but the total protein from your original 100 g raw portion is unchanged.

Typical values by raw weight

• Atlantic or coho salmon: about 20 to 21 g protein per 100 g raw
• Sockeye or chum salmon: often a bit higher, roughly 21 to 23 g per 100 g raw
  If you do not know the species, using 20 g per 100 g raw is a safe everyday estimate.

What changes after pan frying

• Water loss concentrates nutrients.
• Example
  • Start with 100 g raw salmon at 20 g protein.
  • After pan frying, it might weigh about 70 to 80 g.
  • It still contains about 20 g protein total.
  • Per 100 g cooked weight, the protein density would look like 25 to 28 g, which is why labels and tables sometimes seem higher for cooked fish.

How to calculate for your plate

1. Weigh the salmon raw.
2. Multiply the raw grams by 0.20 to 0.22.
   • 100 g raw × 0.20 = 20 g protein
   • 150 g raw × 0.20 = 30 g protein
3. Cook however you like. Your protein total from that piece will be essentially the same.

Practical tips for consistency

• Trim obvious skin and pin bones before weighing if you want to match database numbers.
• If you cook with lots of oil or add sauces, those change calories and fat, not the protein count for the fish itself.
• For meal planning, round to the nearest whole gram. Precision beyond that is rarely meaningful in a kitchen setting.

Bottom line

From 100 g of uncooked salmon that you pan fry, expect about 20 to 22 g of protein in the finished piece.