How Much Protein Is In 6 Oz Of Salmon? Nutrition Facts

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Salmon is not only a flavorful and versatile fish but also a nutritional powerhouse. But what truly sets it apart in the culinary arena is that salmon is loaded with essential nutrients and protein, making it tasty and incredibly good for you.

Wondering just how much protein is tucked into a 6 oz serving? Sit tight as we break down the numbers, shedding light on why salmon is perfect for you.

How Much Protein Is in 6 Oz of Salmon?

The amount of protein in 6 oz. of salmon can vary depending on the species and preparation method. A 6-oz salmon portion generally contains around 30-38 grams of protein.

The species impacts protein levels. Studies found that sockeye and Coho salmon provide around 38 grams per 6oz. Atlantic and King salmon contain 30-35 grams. Species affect natural composition and fat.

Additionally, wild salmon offers slightly more protein than farmed salmon. Wild salmon eat natural diets for optimal nutrition, whereas farmed salmon diets can alter their profiles. On average, 6 oz. of wild salmon has 1-3 more grams of protein than farmed salmon.

Preparation also caused small variations. Baking, broiling, or grilling retains 30-35 grams in 6oz. Sautéing or pan-searing may reduce protein by 1-2 grams due to moisture loss.

Salmon Nutrition Facts

Salmon Nutrition Facts

If you’re a fan of salmon, you’re not just treating your taste buds but also giving your body a variety of essential nutrients. From protein to omega-3 fatty acids, salmon has it all. Here is a closer look at the rich nutritional profile of salmon:

  • Protein: A standard 6oz salmon provides excellent nutrition. It supplies 30-38g of high-quality protein to build and repair muscles.
  • Omega-3s: Salmon is rich in long-chain omega-3 fatty acids. Salmon contains 7-14g total fat, including heart-healthy omega-3s in 6oz. Omega-3s decrease inflammation, lower blood pressure, and lower disease risk factors.
  • Vitamin B: Salmon is an excellent source of several B vitamins like Vitamin B12, Niacin, Vitamin B6, Riboflavin, Pantothenic acid, Thiamine, and Folic acid. These vitamins are crucial for your body’s needs to produce energy, control inflammation, and protect heart and brain health.
  • Potassium: Salmon is relatively high in potassium. 6oz of salmon provides up to 26% of the Daily Value for potassium, which helps manage blood pressure and prevent excess fluid retention.
  • Other key nutrients are selenium and phosphorus. These nutrients assist functions like supporting bone health and benefit the heart, brain, nervous system, and skin.

The Health Benefits of Eating Salmon

Salmon is exceptionally beneficial for your health, offering a wealth of nutrients that support overall well-being. Consuming salmon regularly can aid in heart health, support cognitive function, and even contribute to improved mood and reduced inflammation. Simply put, adding salmon to your diet effectively nourishes your body from the inside out.

Supporting Heart Health

Regular consumption of salmon can help prevent heart disease by increasing omega-3 fatty acids, decreasing omega-6 fats, and lowering triglyceride levels. Consuming 2 servings of farmed salmon per week can increase omega-3 blood levels by 8-9% and decrease omega-6 levels after 4 weeks. This fatty fish supports cardiovascular function in many ways.

Managing Inflammation and Chronic Disease

Salmon and other fatty fish can provide powerful protection from chronic inflammation, the root cause of most chronic diseases. Studies have found that eating more salmon and different types of seafood can reduce inflammation markers such as CRP, IL-6, and TNF-alpha. Decreased inflammation limits the risk of conditions like arthritis and diabetes.

Optimizing Brain Health

Frequent salmon consumption may also boost brain health, protect fetal brain health during pregnancy, slow cognitive decline, and preserve brain function. Research links consuming at least 1 serving of fish per week or 500 mg of omega-3 fatty acids daily to a lower risk of depression, especially in women.

Supporting Eye Health

Salmon contains nutrients essential for eye health, such as astaxanthin, vitamin A, and omega-3 fatty acids. These nutrients in salmon can help promote eye health and maintain vision.

Strengthening Bones

Additionally, salmon is an excellent source of vitamin D, which plays a central role in bone health by increasing calcium absorption. Salmon also contains phosphorus, another nutrient important for maintaining bone strength. Further research continues to demonstrate salmon’s wide-ranging benefits.

Tips for Including Salmon in Your Diet

Tips for Including Salmon in Your Diet
Salmon Salad

Salmon is highly nutritious, but it’s most beneficial when enjoyed regularly. Here are some simple ideas to creatively incorporate this fatty fish into your diet:

  • Sushi rolls: Enjoy raw or cooked salmon rolled into sushi rolls with other healthy ingredients like avocado, cucumber, and seaweed for a nutritious and satisfying meal.
  • Make a salmon salad sandwich. Replace tuna in your usual salad with canned salmon, flaked with a fork. Pair it with light mayonnaise, diced veggies, and a squeeze of lemon for an upgraded lunch or snack.
  • Assemble a salmon Cobb salad. Build visual appeal and balanced nutrition by combining salmon, eggs, avocado, lettuce, and cherry tomatoes in a salad bowl. Vary your dressings for different flavors.
  • Enjoy smoked salmon slices. Layer them on sprouted grain bread with cream cheese, cucumber, and red onion for an elegant open-faced sandwich or appetizer.
  • Grilled or baked salmon: Season a salmon fillet with herbs and spices before baking or grilling it for a tasty and healthful main meal.
  • Soups or stews: Add pieces of cooked salmon to soups or stews for an added protein boost.

Fresh or frozen salmon holds up to various cooking styles and seasonings. Salmon can be grilled, baked, poached, broiled, or pan-fried. From sushi rolls to salads and main courses, there are countless ways to enjoy this healthy fish regularly. Make salmon a staple in your diet to reap its full health benefits.


How much protein is in 6 oz of wild-caught salmon?

On average, a serving of wild-caught salmon has about 35-38 grams of protein. The natural diet of wild salmon in the ocean allows for ideal protein levels and nutritional content in their flesh. According to research, wild salmon has slightly more usable protein than farmed salmon, making it a better choice for muscle building and maintenance.

How much protein is in 6 oz of salmon with skin?

A six-ounce serving of salmon with intact skin contains approximately 32-35 grams of complete protein. The skin provides additional fatty acids, vitamins, minerals, and fatty meat.

How much protein is in 6 oz of cooked salmon?

During the cooking process, six ounces of salmon lose some moisture, resulting in around 37-42 grams of protein per serving. Various methods like baking, broiling, and grilling help retain moisture compared to high-heat methods. However, the loss of water weight means the protein in the salmon becomes more concentrated as the portion size decreases through cooking.

How much protein is in 6 oz of grilled salmon?

Six ounces of salmon cooked on the grill provide 30-35 grams of protein. Grilling is a healthy cooking style that keeps the protein and omega-3 fatty acids intact without adding fat or calories from oils. The moisture loss is minimal through this method, maintaining the protein levels similar to raw, uncooked salmon fillets.

How much protein is in 6 oz of baked salmon?

Baked salmon that weighs approximately 6 oz on average contains 30-35 grams of complete protein. The gentle, low-temperature baking method helps prevent moisture loss, thus locking in the protein content. 

How many grams of protein are in a 6 oz salmon filet?

A 6-ounce raw salmon filet has 30-38 grams of protein. The flesh of a 6 oz fillet will supply this comparable range of high-quality protein to support muscle growth and maintenance, whether the salmon is fresh, frozen, or canned.

How much protein is in 4 oz of salmon?

4oz of salmon delivers a respectable 20-25 grams of protein. Salmon is an excellent lean protein source that provides essential fatty acids. Aim to include salmon a few times per week for its heart-healthy omega-3s and muscle-building protein.

How much protein is in filet-cooked salmon?

Some moisture is lost when cooking a 6 oz salmon fillet, which helps concentrate the remaining nutrients. An average 6 oz meal of cooked filet salmon includes 37-42 grams of protein.


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