Protein in Smoked Salmon: How Much per 100g and per Portion
Smoked salmon provides 22.8g of protein per 100g. For those tracking macros within a calorie budget, it offers 12.4g of protein for every 100 kcal. Protein accounts for 50% of its total energy, with the remainder coming mostly from fat. This data is for the cold-smoked form of salmon.
CoFID 16-412 · Salmon, smoked (cold-smoked)
What the numbers say
- Protein per calorie. Smoked salmon offers 12.4g of protein for every 100 kcal. Protein makes up 50% of its total energy, with fat providing most of the rest.
- Fat and salt levels. According to UK front-of-pack labelling, smoked salmon is rated ‘medium’ for fat (10.1g per 100g) and saturated fat (2.15g per 100g). Its salt content is rated ‘high’ at 2.96g per 100g.
- Carbohydrate and fibre. This food contains very little carbohydrate at just 0.5g per 100g and is rated ‘low’ for sugars. The official UK data records its fibre content as zero.
- Share of reference intake. A 100g amount of smoked salmon provides 46% of the UK’s daily reference intake for protein.
Smoked Salmon macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 184 kcal 769 kJ |
9% | – |
| Protein | 22.8g | 46% | – |
| Fat | 10.1g | 14% | medium |
| of which saturates | 2.1g | 11% | medium |
| Carbohydrate | 0.5g | 0% | – |
| of which sugars | 0.5g | 1% | low |
| Fibre | 0g | – | – |
| Salt | 2.96g | 49% | high |
% 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 smoked salmon by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 22.8g | 184 | 0.5g | 10.1g |
| 150g | 34.2g | 276 | 0.8g | 15.1g |
| 200g | 45.6g | 368 | 1g | 20.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of smoked salmon for 20g or 30g of protein
- To hit a 20g protein target with this food, you would need an 88g portion, which also contains 161 kcal and 2.6g of salt.
- For a higher 30g protein goal, the required amount is 132g, providing 242 kcal and a significant 3.89g of salt.
- The data is for cold-smoked salmon; nutritional values for other forms like hot-smoked or canned salmon will differ.
How it compares with other fish and seafood
Within the fish and seafood category on this site, smoked salmon ranks 9th out of 23 for protein content per 100g. Its protein-per-calorie score is less competitive, ranking 19th in the same group. Some other oily fish offer more protein by weight, such as anchovies (25.2g per 100g) and sea bass (23.2g per 100g). Smoked salmon has a higher protein concentration than raw salmon (20.4g per 100g), as the smoking and curing process reduces water content. Its protein density of 12.4g per 100 kcal is comparable to sardines (13.0g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Smoked Salmon | 22.8g | 184 | 12.4g |
| Sardines | 22.1g | 170 | 13g |
| Anchovies | 25.2g | 191 | 13.2g |
| Sea Bass | 23.2g | 154 | 15.1g |
| Salmon | 20.4g | 217 | 9.4g |
Quick answers
How much protein is in 150g of smoked salmon?
A 150g amount of cold-smoked salmon contains 34.2g of protein, along with 276 calories and 15.1g of fat.
Is smoked salmon high in salt?
Yes, based on UK front-of-pack traffic light labels, its salt content of 2.96g per 100g is considered high.
How does smoked salmon compare to raw salmon for protein?
Smoked salmon contains more protein per 100g (22.8g) than raw salmon (20.4g). This is because the curing process reduces the water content, concentrating the protein.
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.
- At 2.96g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- 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.