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Salmon

Good Protein

3 oz cooked salmon (85 g) per serving.

18.8g
protein per serving
Calories
175
per serving
Protein density
10.7
g per 100 cal
Calorie cost
9.3
cal per 1g protein
To hit 30g protein
1.6 oz
136g · 279 cal

Macro breakdown

Protein18.8g(44%)
Carbs0g
Fat10.5g(56%)
Fiber0g

Tips to maximize protein

1.Store Salmon in the refrigerator and use within 3-5 days of purchase
2.For meal prep, cook in batches and portion into containers for easy weekday meals
3.Season with herbs and spices for variety without adding calories
4.Let meat rest after cooking to retain juices and maximize tenderness
5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥦
Broccoli
3.7g
55 cal
🥦
Sweet Potato
2.3g
103 cal

Similar high-protein foods

🍗
Anchovies
1 oz canned anchovies (28 g)
8.1g
🍗
Sardines
3 oz canned sardines (85 g)
21.3g
🍗
Bacon
2 slices cooked bacon (23 g)
7.8g

Meals with Salmon

See all meals →
🍳

Salmon Avocado Toast

10m

Smoked or cooked salmon on whole wheat toast with avocado and spinach. Omega-3 rich breakfast with 30g protein.

32gprotein
9gfiber
470cal
Dairy-FreeNo Eggs
🥗

Salmon Chickpea Quinoa Salad

20m

Mediterranean-style salad with salmon, chickpeas, and quinoa. Balanced meal with 59g protein.

63gprotein
20gfiber
861cal
Dairy-Free
🥗

Salmon Edamame Quinoa Salad

20m

Asian-inspired salad with salmon, edamame, and quinoa. Light and protein-rich with 62g.

77gprotein
20gfiber
883cal
Dairy-Free
🥗

Salmon Quinoa Black Bean Bowl

25m

Omega-3 rich salmon with quinoa, black beans, and broccoli. Balanced portable bowl with 59g protein.

69gprotein
30gfiber
934cal
Dairy-Free
🥗

Salmon Lentil Avocado Salad

20m

Light salad with salmon, lentils, and avocado. Omega-3 rich with 56g protein.

59gprotein
22gfiber
714cal
Dairy-Free
🍲

Salmon Lentil Sweet Potato Plate

25m

Grilled salmon with lentils, sweet potato, and spinach. Omega-3 rich plate with 57g protein.

61gprotein
23gfiber
755cal
Dairy-Free

Frequently Asked Questions

Salmon contains 18.8g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 10.7 (grams of protein per 100 calories).

You need approximately 1.6 servings of Salmon to reach 30g of protein, which would provide about 279 calories. This makes it easy to hit your protein target with a reasonable portion.

Salmon provides 18.8g of protein for 175.1 calories, giving it a calorie cost of 9.3 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Salmon can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16