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0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
100g Salmon Protein — 19.8 g | Nutrition Calculator
100g of Salmon, Atlantic, raw contains 19.8 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Salmon Protein Calculator
100g of Salmon, Atlantic, raw contains 19.8 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central (FDC ID: 175167).
Result
100g Salmon Protein
19.8 g protein
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Protein target to food amount
100 g (3.53 oz, 0.4 cups)
Reverse math uses 19.8 g protein per 100 g from USDA FoodData Central reference.
Salmon Macros by Serving Size
Salmon Macros by Common Serving
Salmon Protein Range Around 100g
Salmon Macros by Volume Measure
Salmon Raw vs Cooked Protein
Salmon Nutrient Efficiency Per Calorie
Salmon Dietary Profile
Keto-compatible: Low in net carbs (0g/100g), making it suitable for ketogenic diets.
Gluten-free: Safe for celiac and gluten-sensitive individuals.
Common meal contexts: omega-3 boost, heart health, meal prep, Mediterranean diet.
Salmon Benefit Signals
- Omega-3 rich: Great fish choice when you want protein plus omega-3-oriented meal variety. Basis: Tagged as omega-3-rich and commonly used in heart-health eating patterns..
- Mediterranean-style fit: Works well in Mediterranean-style meals when prepared without excess sodium. Basis: Meal contexts include omega-3 boost, heart health, and Mediterranean diet..
Salmon Daily Nutrient Coverage
Smart Protein Substitutes for Salmon
Salmon Condition-Aware Nutrition Notes
Real-World Salmon Serving Sizes
- 1 salmon fillet (medium) (~170g): 33.7 g protein. A standard salmon fillet from a grocery store weighs approximately 170g raw.
- 3 oz serving (~85g): 16.8 g protein. The FDA standard serving size for fish is 85g (3 oz), equivalent to roughly a deck of cards.
Common Salmon Measurement Mistakes
- Counting farmed Atlantic salmon as the same as wild-caught: wild salmon has slightly fewer calories and less fat.
- Forgetting that salmon shrinks ~25% when cooked, concentrating its protein to ~26g/100g cooked.
Salmon Protein — Frequently Asked Questions
How much protein is in 100g of Salmon? 100g of Salmon contains 19.8 g of protein (USDA FoodData Central).
How much protein in one Salmon? A typical salmon (A standard salmon fillet from a grocery store weighs approximately 170g raw.) weighs about 170g and contains 33.7 g of protein. This is calculated as 170g ÷ 100 × 19.8 = 33.7 g.
How much protein is in 1 cup of Salmon? One US cup of salmon weighs approximately 248g (density: 1050 kg/m³). That serving contains 49.1 g of protein — computed as 248g ÷ 100 × 19.8.
How many grams of Salmon do I need to eat to get 30 g of protein? To reach 30 g of protein from Salmon, you need approximately 152g — calculated as (30 ÷ 19.8) × 100 = 152g.
Is Salmon high in protein? Salmon has a moderate protein content at 19.8 g per 100g — neither especially high nor low.
What percentage of daily protein does 100g of Salmon provide? 100g of Salmon provides 19.8 g of protein, which is 39.6% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Salmon alone, you would need ~253g.
What are the most common mistakes when measuring Salmon protein? 1. Counting farmed Atlantic salmon as the same as wild-caught: wild salmon has slightly fewer calories and less fat. 2. Forgetting that salmon shrinks ~25% when cooked, concentrating its protein to ~26g/100g cooked.
How efficient is Salmon as a source of protein per calorie? Salmon provides 9.52 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Salmon protein calculator use? The calculator uses protein = weight in grams / 100 x 19.8 g. For example, 100g of Salmon gives 19.8 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Salmon a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Salmon is a decent option — with 19.8 g of protein per 100g. Salmon is also keto-friendly, gluten-free. For best results, combine Salmon with other foods to hit your daily macro targets.
How to Calculate Salmon Protein
- Weigh raw. Place your salmon on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows protein content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Salmon Density Explained
Salmon is dense (~1050 kg/m³ ≈ water). A 1-cup measure holds approximately 248 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Salmon.
Salmon Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central. Referenced entries: Salmon, Atlantic, raw (FDC ID: 175167).
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.