How much protein is in your salmon, and which type has the most?
oosing salmon for protein is simple, but the numbers change by species. Below, you’ll find the protein per 3‑ounce cooked serving for the most common types—Atlantic, sockeye, coho, chinook, pink, and chum—plus how they compare so you can see which cut gives you the most for your meal.
Atlantic salmon (farmed)
A 3‑ounce cooked portion delivers about 18.8 g protein.
Mild flavor and widely available year‑round. Higher fat than most wild types, which keeps it moist and forgiving to cook. Great for roasting, pan‑searing, and weeknight meals.
Atlantic salmon (wild)
A 3‑ounce cooked portion provides about 21.6 g protein.
Leaner than farmed with a cleaner, more mineral flavor. Typically seasonal and pricier, with firmer texture. Takes well to high‑heat roasting or grilling.
Sockeye salmon (red)
A 3‑ounce cooked serving gives about 22.5 g protein.
Deep color, robust flavor, and firm flesh. Consistently high in omega‑3s. Excellent for simple salt‑and‑lemon prep, cedar‑plank grilling, or flaking into grain bowls.
Coho salmon (silver), wild
A 3‑ounce cooked serving provides about 20.0 g protein.
Milder than sockeye, a touch leaner than farmed Atlantic. Versatile and family‑friendly. Roasts evenly and works well for tacos, salads, and pastas.
Coho salmon (farmed)
A 3‑ounce cooked serving is roughly 17–18 g protein depending on lot and fat content.
Buttery and moist, with approachable flavor. Good for consistent results and softer texture; avoid overcooking for the best bite.
Chinook salmon (king)
A 3‑ounce cooked serving contains about 21.9 g protein.
Richest and most luxurious texture among Pacific salmon. High fat makes it very tender and hard to dry out. Ideal for simple treatments that let the fish shine.
Pink salmon (humpback)
Cooked pink salmon varies; for a pantry staple, a drained 3‑ounce serving of canned sockeye provides ~20.1 g protein. General salmon background: ~19.8 g per 100 g cooked.
Pink is the leanest and most delicate. Frequently found canned; mash with lemon and herbs for salads or patties.
Chum salmon (keta)
Values vary by dataset and product; check a current listing for your exact item: FoodData Central search.
Very lean with a mild flavor. Often used for smoking or in value‑cuts. Best with gentle heat and added moisture (sauces, poaching, or slow roast).
Smoked salmon (lox), for comparison
One ounce has about 5.2 g protein, so 3 ounces are ~15.6 g.
Silky, salty, and ready‑to‑eat. Great on rye or whole‑grain toast with lemon, dill, and capers. Watch sodium if that’s a concern.
