Protein in Salmon: How Much per 100g and per Portion
Raw, farmed salmon flesh provides 20.4g of protein per 100g. This amount supplies 41% of the UK’s daily reference intake for protein from a 217-kcal portion. With no carbohydrates, salmon’s energy comes from its protein and fat content, with protein accounting for 38% of its calories.
CoFID 16-356 · Salmon, farmed, flesh only, raw
What the numbers say
- Protein per calorie. Salmon provides 9.4g of protein for every 100 kcal. Protein makes up 38% of its total energy content, with the rest coming from fat.
- Fat and salt levels. According to UK front-of-pack labelling guidance, salmon is rated ‘medium’ for total fat (15.0g) and saturated fat (2.77g) per 100g. Its salt content is ‘low’ at 0.11g per 100g.
- Carbohydrate and sugar. This food contains no carbohydrates or sugars. All of its 217 kcal per 100g come from its protein and fat content.
Salmon macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 217 kcal 902 kJ |
11% | – |
| Protein | 20.4g | 41% | – |
| Fat | 15g | 21% | medium |
| of which saturates | 2.8g | 14% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0.2g | – | – |
| Salt | 0.11g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in salmon by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 20.4g | 217 | 0g | 15g |
| 150g | 30.6g | 326 | 0g | 22.5g |
| 200g | 40.8g | 434 | 0g | 30g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of salmon for 20g or 30g of protein
- To get a 30g protein portion, you would need 147g of raw salmon, which provides 319 kcal and 22.1g of fat.
- A smaller 98g raw weight portion delivers 20g of protein for 213 kcal.
- Remember to weigh salmon raw before cooking, as cooking alters the weight through moisture loss but does not change the total protein and calorie content of the original piece.
How it compares with other fish and seafood
Among the 23 fish and seafood items analysed on this site, raw farmed salmon ranks 15th for protein per 100g. Its protein-per-calorie score is lower, ranking 20th within the same group. This is because of its higher fat content compared to leaner fish. For comparison, smoked salmon (22.8g), sardines (22.1g), and kippers (21.7g) all contain more protein per 100g. Mackerel is very similar, with 20.3g of protein per 100g. Overall, salmon ranks 46th for protein content out of all 137 foods on the site.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Salmon | 20.4g | 217 | 9.4g |
| Kippers | 21.7g | 245 | 8.9g |
| Mackerel | 20.3g | 283 | 7.2g |
| Smoked Salmon | 22.8g | 184 | 12.4g |
| Sardines | 22.1g | 170 | 13g |
Quick answers
How much protein is in a 150g salmon fillet?
A 150g portion of raw, farmed salmon flesh contains 30.6g of protein and 326 kcal.
Is salmon high in protein?
Yes, with 20.4g of protein per 100g, salmon is a high-protein food. This amount provides 41% of the UK’s daily reference intake for protein.
Does salmon have carbohydrates or sugar?
No, the official UK data for raw, farmed salmon flesh shows it contains 0.0g of carbohydrates and 0.0g of sugars.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.