Salmon serving size, weights and 30 g of protein
Here a serving of cooked Atlantic farmed salmon is counted as 4 oz (113 g), with 234 calories and 25.1 g protein. For 30 g of protein you need 4.8 oz (136 g), with 280 calories.
Serving sizes of cooked Atlantic farmed salmon
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1/2 fillet | 6.3 oz (178 g) | 367 calories | 39.3 g | 0 g | 22 g |
| 1 oz | 1 oz (28 g) | 58 calories | 6.3 g | 0 g | 3.5 g |
| 100 g | 3.5 oz (100 g) | 206 calories | 22.1 g | 0 g | 12.3 g |
What 3.5 oz (100 g) of salmon looks like
3.5 oz (100 g) of cooked Atlantic farmed salmon is 3.5 oz. It has 206 calories, 22.1 g protein, 0 g carbs and 12.3 g fat.
How much salmon for 30 g of protein
There is 22.1 g of protein in 3.5 oz (100 g) of cooked Atlantic farmed salmon. 30 g of protein takes 4.8 oz (136 g), which comes with 280 calories.
| Protein | Weight | Calories |
|---|---|---|
| 20 g | 3.2 oz (90 g) | 186 calories |
| 30 g | 4.8 oz (136 g) | 280 calories |
| 40 g | 6.4 oz (181 g) | 373 calories |
| 50 g | 8 oz (226 g) | 466 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Cooked Atlantic farmed salmon: Fish, salmon, Atlantic, farmed, cooked, dry heat, FDC ID 175168 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.