Salmon fish is known as an excellent source of omega-3 fatty acids, required for heart health and preventing chronic diseases. It also provides vitamin D, calcium, and phosphorus. But do you know salmon is also rich in protein? This article will describe protein in salmon as per different packing weights in ounces. Let’s us see how much protein is in salmon?
How Much Protein Is In Salmon?
As per IFCT, the protein in salmon is 20.97 gm per 100 grams weight, which is 27.96 % of male DRI of 75 gm. Further, it can complete 37.28 % of female DRI of 56.25 gm. For your information, protein DRI is 15% of calories of a 2000 kcal a day requirement for males and 1500 kcal for women.
Interestingly, 48.71 % of the calories in salmon are proteins, including amino acids.
Let us see how much protein is in salmon in an ounce. 1 ounce is around 28.35 grams by weight. Accordingly, the weight of salmon is calculated below.
Protein in 1 oz salmon
Protein in 1 oz salmon is 5.94 gm, which is 7.92 % of male DRI and 10.56 % of female DRI.
Protein in 3 oz salmon
3 ounces is around 85 grams. Protein in 3 oz salmon is 17.83 gm, which is 23.77 % of male DRI and 31.70 % of female DRI.
Protein in 4 oz salmon
4 ounces is around 113.4 grams. Protein in 4 oz salmon is 23.78 gm, which is 31.71 % of male DRI and 42.28 % of female DRI.
Protein in 5 oz salmon
5 ounces is around 141.75 grams. Protein in 5 oz salmon is 29.72 gm, which is 39.63 % of male DRI and 52.84 % of female DRI.
Protein in 6 oz salmon
6 ounces is around 170.1 grams. Protein in 6 oz salmon is 35.67 gm, which is 47.56 % of male DRI and 63.41 % of female DRI.
Protein in 8 oz salmon
8 ounces is around 226.8 grams. Protein in 8 oz salmon is 47.56 gm, which is 63.41 % of male DRI and 84.55 % of female DRI.
9 Essential Amino Acids Protein In Salmon
The essential amino acid protein in salmon is derived from the 100-gram weight of salmon
Histidine
Histidine in salmon is 754.92 mg which translates to the following.
a. 150.98 % of DRI of 500 mg for an adult weighing 50 kg.
b. 125.82 % of DRI of 600 mg for a grown-up weighing 60 kg.
c. 107.85 % of DRI of 700 mg for a person of weight 70 kg.
d. 94.37 % of DRI of 800 mg for an adult weighing 80 kg.
lsoleucine
lsoleucine in salmon is 1002.366 mg which works out as follows.
a. 200.47 % of DRI of 500 mg for a person weighing 50 kg.
b. 167.06 % of DRI of 600 mg for an adult weighing 60 kg.
c. 143.20 % of DRI of 700 mg for an individual weighing 70 kg.
d. 125.30 % of DRI of 800 mg for an individual weighing 80 kg.
Leucine
Leucine in salmon is 1641.951 mg and means as follows.
a. 234.56 % of DRI of 700 mg for a person weighing 50 kg.
b. 195.47 % of DRI of 840 mg for an adult weighing 60 kg.
c. 167.55 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 146.60 % of DRI of 1120 mg for a person weighing 80 kg.
Lysine
Lysine in salmon is 1140.768 mg which completes our nutrition as follows.
a. 190.13 % of DRI of 600 mg for an adult weighing 50 kg.
b. 158.44 % of DRI of 720 mg for an adult weighing 60 kg.
c. 135.81 % of DRI of 840 mg for a person of weight 70 kg.
d. 118.83 % of DRI of 960 mg for an adult weighing 80 kg.
Methionine & Cystine
Methionine & Cystine in salmon is 979.299 mg, and its nutrition can be summarized as follows.
a. 150.66 % of DRI of 650 mg for a person weighing 50 kg.
b. 125.55 % of DRI of 780 mg for a person weighing 60 kg.
c. 107.62 % of DRI of 910 mg for an individual weighing 70 kg.
d. 94.16 % of DRI of 1040 mg for an individual weighing 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in salmon is 2174.589 mg, and the right amount is as follows.
a. 310.66 % of DRI of 700 mg for an adult person weighing 50 kg.
b. 258.88 % of DRI of 840 mg for an adult weighing 60 kg.
c. 221.90 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 194.16 % of DRI of 1120 mg for a person weighing 80 kg.
Threonine
Threonine in salmon is 1230.939 mg, and its adequacy is as follows.
a. 351.70 % of DRI of 350 mg for an adult individual weighing 50 kg.
b. 293.08 % of DRI of 420 mg for an adult weighing 60 kg.
c. 251.21 % of DRI of 490 mg for a person of weight 70 kg.
d. 219.81 % of DRI of 560 mg for an adult weighing 80 kg.
Tryptophan
Tryptophan in salmon is 192.924 mg, and its value can be summarized as follows.
a. 110.24 % of DRI of 175 mg for an individual person weighing 50 kg.
b. 91.87 % of DRI of 210 mg for another adult weighing 60 kg.
c. 78.74 % of DRI of 245 mg for an individual weighing 70 kg.
d. 68.90 % of DRI of 280 mg for an individual weighing 80 kg.
Valine
Valine in salmon is 1180.611 mg, whose sufficiency is as follows.
a. 236.12 % of DRI of 500 mg for an adult weighing 50 kg.
b. 196.77 % of DRI of 600 mg for an adult weighing 60 kg.
c. 168.66 % of the requirement of 700 mg for an adult with a weight of 70 kg.
d. 147.58 % of DRI of 800 mg for a person weighing 80 kg.
Health Benefits Of Salmon
Salmon is a fish that is high in protein and heart-healthy omega-3 fatty acids. Eating salmon can help reduce inflammation, which is beneficial for people with conditions such as arthritis. Further, salmon is also a good source of B vitamins, selenium, and potassium
Eating salmon can improve your skin and hair condition and may also help to reduce the risk of allergies.
Moreover, salmon is an excellent choice for pregnant or breastfeeding women, as it provides essential nutrients for the baby’s development.
Interestingly, salmon does not contain any carbs; hence it can also be part of your keto diet. You can follow any other low carb diet and include salmon in your meals accordingly.
Conclusion
In conclusion, salmon is an excellent source of protein that can help you meet your daily needs. It’s also a healthy food that provides numerous other benefits, such as helping to reduce the risk of heart disease and improving your overall mood. So, next time you’re looking for a nutritious meal, consider incorporating salmon into your diet.
If you want to know about foods high in protein and low in calories, refer to this list.
