At a glance
- 18.8 g protein and 175 calories per 3 oz (85 g).
- 10.7 g protein per 100 calories: #132 of 536 foods in our USDA list, #42 of 46 in fish & seafood.
- 0 g fiber and 52 mg sodium per serving.
What is salmon like to eat?
Salmon is a rich, flaky fish with a mild flavor that works baked, grilled, poached or pan-seared. It cooks in about the time it takes to make a side dish, so it fits easily into a weeknight high-protein meal.
How can you eat more salmon?
Try this
Bake on a sheet pan with lemon and vegetablesFlake into a rice bowl with cucumber and soy sauceMake salmon patties with canned salmonServe chilled over greensIs salmon good on a GLP-1?
Gently baked salmon flakes easily and is soft to eat, and a small piece is easy to pair with a plain side. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does salmon compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Salmon | 3 oz | 18.8 g | 175 | 10.7 g |
| Canned tuna | 3 oz | 16.5 g | 73 | 22.6 g |
| Cod | 3 oz | 19.4 g | 89 | 21.7 g |
| Sardines | 3 oz | 20.9 g | 177 | 11.8 g |
Close to salmon per calorie: oysters (11.2 g), asparagus (10.9 g), tempeh (10.6 g), edamame (9.8 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Fresh and frozen fillets both work; frozen is often cheaper, and canned salmon is a handy shelf option for patties and salads.
What's the full nutrition for salmon?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 175 | 206 | |
| Protein | 18.8 g | 22.1 g | 38% |
| Fat | 10.5 g | 12.3 g | |
| Saturated fat | 2 g | 2.4 g | 10% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 52 mg | 61 mg | 2% |
| Calcium | 13 mg | 15 mg | 1% |
| Iron | 0.3 mg | 0.34 mg | 2% |
| Vitamin B12 | 2.4 mcg | 2.8 mcg | 100% |
| Vitamin D | 11.1 mcg | 13.1 mcg | 55% |
USDA FoodData Central, SR Legacy: "Fish, salmon, Atlantic, farmed, cooked, dry heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
