How much protein is in 4 oz of salmon, cooked?

A 4 oz (113g) serving of salmon, cooked provides 23.1g of protein and 236 calories, along with 0g of carbohydrates and 15.2g of fat.

How much salmon, cooked do I need to get 30g of protein?

To get 30 grams of protein from salmon, cooked, you need 5.2 oz (147 grams), which contains approximately 306 calories.

100 grams of salmon, cooked contains 20.4g of protein (208 kcal). One full pound (16 oz / 454g) contains 92.5g of protein (944 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 23.1g Protein (236 kcal)

To hit 30g of protein from salmon, cooked, measure 5.2 oz (147 g) for ~306 calories.

Per 4 oz (113g US)

23.1g P

236 kcal · 0g C · 15.2g F

Per 100 Grams

20.4g P

208 kcal · 0g C · 13.4g F

Per 1 Pound (16 oz)

92.5g P

944 kcal total

30g Protein Portion

5.2 oz

147g · 306 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	3.5 oz	98 g	204 kcal	0g C · 13.1g F
30g Protein	5.2 oz	147 g	306 kcal	0g C · 19.7g F
40g Protein	6.9 oz	196 g	408 kcal	0g C · 26.3g F
50g Protein	8.6 oz	245 g	510 kcal	0g C · 32.8g F