How Much Protein is in a 4 Ounce Salmon Fillet or Can?

Introduction

Salmon is renowned as one of the healthiest fish you can eat. This oily, cold water fish provides high-quality protein along with important nutrients like omega-3 fatty acids, vitamin D, selenium, and more. When it comes to protein content, a 4 oz serving of salmon contains a substantial amount.

Protein Content in 4 Ounces of Salmon

Wild Salmon

Wild salmon is considered more nutritious than farmed salmon. A 4 ounce cooked portion of wild Atlantic or sockeye salmon contains about:

• 22-25 grams of protein
• 3 grams of fat
• 120 calories

This supplies close to 50% of the recommended daily value for protein based on a 2000 calorie diet. Wild salmon gets its rich omega-3 content from eating smaller fish and marine organisms.

Farmed Salmon

Farmed Atlantic salmon that are raised in pens and fed fishmeal pellets tend to be fattier with fewer omega-3s. A 4 oz serving of cooked farmed salmon has:

• 18-22 grams of protein
• 8 grams of fat
• 180 calories

So while farmed salmon contains slightly less protein than wild, it still provides over 35% of the daily protein needs. Its overall fat content is higher though.

Canned Salmon

Canned salmon varieties like pink, sockeye and red salmon are convenient protein sources. A 4 oz drained can of salmon contains:

• 20-24 grams of protein
• 8-15 grams fat
• 150-220 calories

Canning reduces the protein content slightly but canned salmon still delivers a quality protein punch.

Benefits of Salmon Protein

Highly Bioavailable

Salmon contains highly bioavailable protein that is effectively absorbed and utilized by the body. The digestibility of salmon protein is around 92-94%. The protein found in salmon helps support muscle maintenance and growth.

Contains BCAAs

Salmon is high in branched-chain amino acids (BCAAs) like leucine, isoleucine and valine. These essential amino acids help stimulate muscle protein synthesis and aid post-workout recovery.

Heart Healthy

Unlike red meat, salmon is low in saturated fat and high in polyunsaturated omega-3 fats. Eating salmon protein can improve cholesterol levels and lower heart disease risk.

May Aid Weight Control

Protein is known to be the most filling macronutrient. Eating salmon protein can increase satiety, delay hunger cues, and support weight loss efforts.

Supports Bone Density

Higher protein intakes are linked with improved bone mineral density. The protein in salmon combined with the micronutrient vitamin D can help reduce bone loss.

How Salmon Protein Compares to Other Proteins

Chicken Breast

A skinless, cooked 4 oz chicken breast contains around 28-32 grams of protein. So it provides slightly more protein than a 4 oz salmon fillet.

Canned Tuna

Canned tuna is a comparable protein source to canned salmon, with a 4 oz serving providing 22-24 grams of protein.

Ground Turkey

Lean ground turkey provides 24-27 grams of protein in a 4 oz cooked serving. Turkey and salmon supply a similar protein punch.

Tofu

Tofu is a plant-based protein alternative to salmon. A 4 oz serving of firm tofu offers 9-12 grams of protein, significantly less than salmon.

Eggs

One large whole egg has about 6 grams of protein. You would need to eat 4 whole eggs to equal the protein in a 4 oz salmon serving.

Lean Beef

A 4 oz broiled lean cut of beef like top sirloin provides around 26 grams of protein. Beef supplies a comparable amount to salmon.

Complete Protein Powerhouse

Salmon contains the nine essential amino acids needed to form complete, high-quality protein. Unlike plant sources, salmon has the full range of amino acids required to build and repair tissues.

Leucine

Leucine is the most abundant BCAA in salmon. It promotes muscle protein synthesis, helping rebuild muscle after exercise.

Lysine

Lysine plays a role in converting fatty acids into energy and helps absorb calcium. Salmon protein is high in this amino acid.

Methionine

Methionine helps keep hair, skin and nails healthy. It also aids the liver by processing and eliminating toxins.

Tryptophan

Tryptophan is a precursor to serotonin production in the brain. Consuming salmon provides tryptophan for improved mood and sleep.

Tips for Incorporating More Salmon Protein

Keep Canned Salmon Stocked

Canned wild salmon makes for an easy high protein snack or salad topping. Rotate different varieties like pink, sockeye and red salmon.

Make Salmon Burgers

Swap beef patties for salmon patties by combining canned salmon with eggs, breadcrumbs, onion, and spices.

Add to Breakfast

Heat up leftover salmon and add it to scrambled eggs, breakfast tacos, salmon hash or salmon and egg bowls.

Toss with Pasta

Cook salmon and mix with pasta, pesto, spinach, peas, and roasted cherry tomatoes for a protein-packed dinner.

Make Salmon Salad

Flake canned or baked salmon over leafy greens, vegetables, potatoes or lentils. Top with lemon juice and olive oil.

How to Select the Best Salmon for Protein

Look for Wild-Caught

Opt for wild-caught salmon like sockeye, coho or pink salmon. It has more omega-3s than farmed salmon.

Check the Color

Bright red or orange colored salmon offers the most antioxidants like astaxanthin along with omega-3s.

Buy Skin-On Fillets

Purchase salmon fillets with the skin still on. The skin contains healthy fats and minerals.

Choose Fresh or Frozen

Buy fresh salmon on-site or frozen fillets to thaw at home. Both remain nutritious.

Look for Sustainably Sourced

Opt for salmon marked as sustainably caught or raised to support healthy fish populations.

The Takeaway

When it comes to high quality, complete protein sources, salmon is an excellent choice. Just a 4 ounce cooked serving provides 20-25 grams of protein to support muscle growth, heart health, weight control, and bone density. Try incorporating convenient canned salmon or quick-cooking fillets into more meals and snacks to increase your daily protein intake.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.